Heroic Warm-up

For Completion

Bulgarian Split Squat

4 x 15

Poliquin Step Up

3 x 15

elastic lat pulldown

4 x 15

Bench Dips

4 x 15

Hollow Rock

2 x 20

plank shoulder taps

2 x 20

Spiderman Plank

walking quads stretch

1 x 20

World's greatest stretch

1 x 20

alternate cossack squat

1 x 20

2nd greatest stretch in the world

1 x 20

alternate cossack squat

4 x 20

Groiner

4 x 20

Iso Push-Up hold

Push-Up

4 x 10

Tabata Something Else

Tabata air squat et burpees The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

floor sweep stretch

1 x 20

Knee Hug

1 x 20

90/90 hip mobility

1 x 1010

Calf Stretch

1 x 20

Power Step-Up

3 x 20

DB Hang Power Clean & Jerk

3 x 12 @ 12.5 lb

Inchworm

3 x 50

donkey kicks

3 x 15

side v crunch

1 x 15

Side Plank

1 x 60