8 min circle dynamic warm-up
Mobility: 10 foam rolls each: Quads, Thoracic spine
Strength: Barbell Split Squats 2x 6 ea side
Plank complex: (20sec-20sec-20sec)
3 Rounds left side, right side, elbows
2 Rounds (not for time): 500m Row/Bike, 25 KB Swings (53/35)
Accessory: abs with plate switch 3×20
HBD Cris
33 Hand Release Push-ups
6 Superman Push-ups