Flipper Chipper Warm Up
10 Sit ups
50ft Walking Lunges
2 Sandbag Cleans
A. Strength (12:00)
Bulgarian Split Squats (3-5 x 8, each leg)
Complete 20 Russian twists after each working set. (R+L = 1)
If athletes are banged pu they should go for quality over weight. Even zero pounds can be challenging when slow and controlled.
40 Cal Row
20 steps Front-Rack Lunges (53s/35s, 10/10) ← Nastier than it looks. Scale wisely here
10 Sandbag Cleans (100/70) ← Should be a doable weight. 10 should take <2:00
Athletes should aim for at least 3 rounds.
Side Planks (5 x :30 Right side/:30 Left/:30 Rest)
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