Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Deadbug
Frog Stretch
Cobra Stretch
Duck Walks
Hip Openers

Active Warm-Up: 2 Rounds at steady pace of:
Run 400 m
Handstand Attempts x 3
PVC Dislocates x 10
Kipping Swings x 10
Row 250 m

Workout of the Day: “Bodyweight Recovery”
5 Sets of the following movements:
20 Unbroken Air Squats
Rest 10 seconds
25 Unbroken Anchored Sit-Ups
Rest 15 seconds
30 Sec Max Push-Ups
Rest 90 seconds between set

Kevin’s Notes: Do this workout with intent of moving fast and quick throughout each movement. Your goal is to go unbroken throughout the 5 sets. Work as Hard and as fast as possible. The reason for this workout is to recover from the last 3 workouts, but still to get some good functional movements into our programming.