Reminder: All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
1 length of each
Hop
Skip
High knees
Butt kicks
Bear crawl
Walking lunge
Broad jump
X10
ring rows
Push ups
STRENGTH:
Push press
5×5 @65% of 1rm
Core:
X2
25 flutter kicks
20 abmat
15 ghd
10 hollow rocks
WOD
4 rounds for time of:
Run 400 meters
20 ring dips
DEMONFIT 