8-7-19 conditioning day

Warm up: 
  • Lunge twist 
  • forward fold
  • up dog down dog
  • lat stretch 
  • Face pulls 
Then 2 rounds of: 
  • 300ft sled drag
  • 12 hip thrusters
  • 10 fire hydrants
  • 10 diagonal leg raises
  • 10 curtsy lunge to squat pulse (1 curtsy + 3 pulses
6 rounds of: 
  • 20 sec DB clean & press *touch db to floor each time 
  • 30 secs DB plank to row 
  • 20 sec Bird dog hold *alternate right to leg side on each round

8 rounds of: 

Tabata 20 secs work/ 10 secs work

  • Sit ups 
  • Crouching plank hold 

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