WARM UP

30:15 x 3 Rnds Ea. Group:

a) HR pushups + glute bridges
rest :60
b) alt. KBS + bird dogs
rest :60
c) strict kb sit-ups + air squats to calf raise
rest :60

MOBILITY

:60/60 pigeon pose
:60/60 banded lat stretch

STRENGTH

A. Series: 4 Rounds

• 4 – back squats
• 12 slide board leg curls
• 5.5. SA db rows
• 20 butterfly ab mat situps
• rest :90

B. Series: 3 Rounds

• 6.6. barbell rev. lunges
• 6.6. alt. db snatch
• 8.8. kb windmill
• 12 db pullovers on bench
• rest :60

C. Series: 3 Rounds

• 4.4. Renegade Rows
• Barbell “21’s” bicep curls
• 12 ab wheel
• rest :60