Warm Up:

20:10 x 3

• a. stork stance hold(right) + KGSU-roll over-superman-roll back and repeat + stork stance hold(left)
• rest 60 sec
• b. side plank hold (right) + bottom squat hold + side plank hold (left)
• rest 60 sec

Mobility:

• :45/45 t-spine floor trace
• :90 SMR upper back
• :90 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 8 BB Seated L Floor Press
• 10 kneeling OH MB throw
• rest :90

B. Series – 4 Rounds:

• 5 barbell hang power snatch
• 10.10. SA DB rows
• 5.5. power step ups
• 15 Jack Knives
• rest 1:00

C. Series – 3-4 Rounds:

• 8.8. Goblet RFE split squats
• 8.8. Side Foot Elevated RDL
• 12 slide board leg curls
• 30 crunches w. feet up