092016

Warm Ups
Shoulder Circles
Shoulder Circles + Toe
Hanging Shoulder Blades *15*3
Block Squeeze Squats *10
Bw Squat Stretch *5
Samson
Standing Trunk Rotation

3 Rounds
15 Deck Squat
10 High Ring Row (Twisting wrist)
5 Ring Dips

5 Attempts Decker Squat + Block Squeeze & Scaled (holding 8# DB)

3 Rounds
15 BOSU Block Squeeze Squats
10 Push Ups
5 Hinge Row

2 Rounds
00:45 Hollow Hold
10 Russian Twist #8

2 Rounds
00:45 Bridge < or Bridge on Toes
10 Bent Knee Supine Rotation

Roll Calves, Hamb & Right IT
Straddle Stretch 1.5" Mat Under Heels