A. Dynamic Warm-Up Option:
4 rounds:
8 Squat Jumps,
8 Push Ups with Shoulder Tap,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow Rocks. Scoring: Not Scored
B. Home/Park – Hot Gristle
5 rounds: 60s Each Movement
Pike Push Up (drop to knees or place hands elevated if needed)
Towel Row (Focus on a slow negative, 2-3 seconds)
Feet Elevated Glute Bridge (Explosive open of the hips, slow negative)
1 min restScoring: Not Scored