Dynamic Mobility Circuit - 1 round - 30 sec. each:
Knee-hugs > Ankle grab
Step-overs > Toe-touch
Knee-to-wall > Knee-to-wall
Dowel shoulder rotations > Lateral step toe-touch
Dowel torso rotations > Split-switches
Conditioning Circuit - 2x8 min EMOM at RPE 6:
1. Lateral bound MB toss x 40 sec. (Switch each round)
2. Plank DB pull-through x 40 sec.
3. Jog x 1st/2nd tree
4. Bird-dogs x 40 sec. (Switch at halfway)
*1.5 mins rest between sets
2x8 min EMOM's at RPE 6:
1. Jog x 1st/2nd tree
2. Seated plate twist x 35 sec.
3. Bike x 35 sec.
4. SL RDL + Step-over x 35 sec. (Switch each round)
*1.5 mins rest between sets
Mobility circuit - 1-2 rounds of:
- Toe-touch hold x 30 sec.
- Middle-split hold x 30 sec.
- Bar hang x 30 sec.
- Roller snow-angels x 30 sec.