20 January – Komodo Dragon

WARM-UP

Hip Halo Activation
-into-
8:00 AMRAP
30-second Cardio
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
5 Tempo Front Squat

STRENGTH

10 sets
3 Tempo Front Squat (60- 70%)
-rest 60-90 between sets-

WORKOUT – Komodo Dragon
Freedom (RX’d)

5 Rounds
25/20 Calorie Row
20 Kettlebell Swings 24/16

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat
1 Minute Couch Stretch