WARM UP

(15 min)

Round 1: ladder quick steps x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 2: ladder high knees x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 3: ladder Ickey shuffle x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 4: ladder In-In-Out-Out x 3 + 5 HR pushups + 10 KGSU + :30 wall sit

MOBILITY

:60/60 couch stretch
:60/60 lying fig. 4

STRENGTH

A. Series – 12 Minutes 1 Find Deadlift 1RM

B. Series:

• 8/8/6/6/4 Bench Press
• 8 KB 2-Arm KB Squat Cleans
• 12 Partner MR Leg Curls
• Rest :60

C. Series – 3 Rounds:

• 8/8 DB Rows
• 12 2-Arm KB High Pulls
• 8-12 Barbell Curls
• Rest :60