WARMUP:
FIREBALL CHALLENGE: start doing jumping jacks and every time you hear "FIRE" or "FIREBALL" you do a no-pushup burpee + air squat
REST as needed
60 flutter kix (30 up/down + 30 side/side)
10 spiderman lunges
14 deadbugs
14 plank bird dogs
REST as needed
McGill Big 3 (focus on core stability)
SKILL/STRENGTH: 10MINS ALT. EMOM
ODD: 3 overhead squats + 2 sots press
EVEN: 20sec active plank hold (hollow position w/hands under shoulders)
focus on maintaining a neutral spine and solid core in all movements
5 ROUNDS:
10 kettlebell swings 53/35
10 goblet squats 53/35
200m suitcase carry 53/35
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