CHICK NINJAS

 

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DYNAMIC WARM UP

then
SKILL
10 minutes working the hollow rock position
If you have a good hollow rock  then do 100
WORK
FOR QUALITY
5-5-5-5
Bulgarian Split Squats
Renegade row (with db’s push up, row, row)
BREATHE
10 minute cap.
100 kb swings 1.5 and 1 (use good technique!!)
6 burpees on the minute every minute (start with 6 burpees)
MAD MOBI
Pigeon
shoulder bully
Lat stretch band
press ups

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