Exercise |
Sets |
Reps |
Rest |
SMR & Activation |
|
|
|
SMR back + Eccentric Band UH row (4-0-1-0) |
1 |
60″+15 |
|
SMR glutes + PVC RDL |
1 |
60″ea+15 |
|
SMR quads + Ecc. BW Box squat (4-0-1-0)) |
1 |
60″+15 |
|
SMR calves + Calf raises |
1 |
60″+20 |
|
|
|
|
|
Burpees |
1 |
11 |
|
|
|
|
|
Hurricane |
|
|
|
A1- Sled push |
3 |
4L |
|
A2- Step-ups |
3 |
10ea |
|
A3- Singles |
3 |
67 |
|
A4- Band biceps curl |
3 |
15 |
– |
|
|
|
|
Burpees |
1 |
10 |
|
|
|
|
|
B1- Sled push |
3 |
4L |
|
B2- DB RDL |
3 |
15 |
|
B3- SL lateral line hops |
3 |
10ea/10ea |
|
B4- Band SA rear delt. fly |
3 |
15ea |
– |
|
|
|
|
Burpees |
1 |
10 |
|
|
|
|
|
C1- Sled push |
3 |
4L |
|
C2- Mini band SL hip ext. |
3 |
15ea |
|
C3- Squat jumps |
3 |
12 |
|
C4- BB inverted row |
3 |
12 |
– |
|
|
|
|
Burpees |
|
10 |
|
|
|
|
|
Abs |
|
|
|
SB roll-out |
3 |
15 |
|
Plank w/ lat. Toe tap |
3 |
10ea |
|
Side-lying hip extension |
3 |
10ea |
60″ |