Blackhawk 7-11-23

Dynamic warm-up: Leg swings, lateral leg swings, double-arm shoulder rotations

Mobility: Cat-cow x 8-10, cobra + childs-pose x 6, spiderman w/ reach x 6 p/s, line hops x 30

Strength Circuit - 4 rounds of:

1. DB Reverse Lunge x 8 per side

2. Push-up variation x 8-12 (Band-assisted, BW, weighted)

3. SA DB rows x 8-12 per side

4. Mountain Climbers x 30-45 sec.

Mobility Circuit - 18 mins - 40 sec. each of:

1. Hollow DB Chest Fly

2. Split-stance toe-touch

3. 90/90 Hip Rotations

4. Squat hold

5. Bar hang

6. Calf-raise

*Switch every minute

Cool-down - Box breathing x 3 mins