Designed by Brett Jones, Sr. RKC
Warm Up with Joint Mobility and Windmills and TGU’s. Do 5 each side of Windmills. Then 4 each side of Turkish Get Ups.
Then do 4 each side Windmills and 3 each side of TGU’s.
Circuit
Superset
5 sets of 6 double front squats
5 sets of 10 alternating renegade rows
Rest 30 seconds
Superset
5 sets of 6 each leg – one leg deadlifts
5 20 sets of BOSU Up and Over Touch Downs with weighted medicine ball (3 to 8 lbs.)
Rest 30 seconds
Superset
3 sets of Mountain Climbers with hands on the flip side of the BOSU
3 sets of 10 push ups- hands close on flip side of BOSU
Rest 30 seconds
8 sets of timed alternating swings- 20 seconds on with 10 seconds rest in between sets
Cool Down
Stretch