Warm-up
Group Dynamic warm-up followed by some balance work and upper body mobilizations
Strength Focus – 5 sets of:
Waiter Walks – one length of gym with right arm, one length of gym with left arm
Alternate with
Single Leg Step-ups – 10 reps each leg
Conditioning Workout
Complete the following work. Remember to rest as needed throughout the workout. Keep your Rate of Perceived Exertion between 5 and 8. Do not exceed 8!
20 Kettlebell Swings
15 Reverse Lunges (alternate legs)
10 Pull-ups or Ring Rows
15 Kettlebell Swings
10 Reverse Lunges (alternate legs)
5 Pull-ups or Ring Rows
10 Kettlebell Swings
5 Reverse Lunges (alternate legs)
1 Pull-ups or Ring Rows
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