7-up

Warm up:

Foam roll:
IT band/TFL
Quads
Adductors
Lats
T-spine

Ball roll:
Infraspinatus
Glutes
Calves

2 Rounds: NO SHOES

10 1-leg supine bridge
10 Split stance kneeling adductor MOBs
10 Wall hip flexor MOBs
10 Wall ankle MOBs
10 Squat to stand
10 Iron cross
10 Cross behind OH reverse lunge
10 No-money drill

 

 

Work out of the Day:

“Seven-up”

7 rounds for time of:

7 pull ups
7 thrusters w/ dumbells
7 burpees
7 ring dips
7 sit ups
7 push ups
49 single jump ropes

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