Friday

A. Open with 5-7 mins of joint mobility down stairs
B. 20 mins of:
Complete for quality reps, intensity level, and Range of Motion: (slice and dice as you wish)
4-6 reps of TnG Muscle Snatches– If comfortable, increase wt. every time you get back around
30 reps – Dips – Choose a variation that suits your ability (add wt. if intensity is needed)
100 BIG Box Jump Step Downs @ 32/28”
 Wall Walk Complex: 1 complex = 1 WW + 10 alt Shoulder taps + 10 Alt. Thigh taps + 10 sec hold – Work on as much of the complex as you can every time you come around to it.
+
20 min AMR Up Ladder
1,1,1, 2,2,2, 3,3,3,4,4,4… so on and so forth
Calorie Row
BJ Over 24”/20”
HSPU