FIT-2025-135

Warm Up:

• Bike x 10 min (77 cal)
• PAIL/RAIL
  • Shoulder Internal Rotation
  • Shoulder External Rotation
  • Hip Internal Rotation
  • Hip External Rotation
  • Spine Rotation

Work:

• 2 Rounds (NFT):
  • Straight-Leg Deadlift x 5 (40# ball)
  • Bear-Hug Front Squat x 10 (40# ball)
  • Russian Tiwst x 10 (single count, 20# KB)
  • Sit Up x 5 (20# KB)

Support:

• Suppression Breath x 5 min (5-5-5)