WARM UP
(4-5 min)
2 rounds:
- 1L each Banded lateral walks
- 15 slow / fast banded lat pulldowns
- 15 slow / fast banded lat pullovers
MOBILITY
:60/60 SMR glutes
:60 Child’s pose
PART I.
(15-18 min)
5-6 Rounds Of:
- 8 (Build in weight) Deadlifts
- 15 glute bridges
- 60 sec rest
PART II.
(27 min)
You-go-I-go or an AMRAP- 15 min
- 8W Plate push
- 9 MB slams
- 10/10 MB lateral throws
- 11 Hammer swings
- 12 Air squats
Abs – 3 rounds
- 20 heel touch crunches
- 20 penguins
- 15/15 russian twists
- 30 sec v hold sit
- 45 sec rest