WARM UP

5 Minutes general mobility

1:00/1:00 pvc front rack stretch
:60/60 pigeon pose

STRENGTH

A. Series: 4 Rounds

• 8.8. barbell front rack lunges
• 10 Barbell Rows
• 12 DB pull overs
• rest 1:00

B. Series: 4 Rounds

• 10 back squats
• 2L partner banded side shuffle
• 12 Leg Curls (machine)
• 15/15 mermaid situps
• rest :90

C. Series: 4 Rounds

• 8.8. DB side lunge + bicep curl
• 10 Pull Ups
• 8.8. SL RDL
• 25 Sit Ups
• Rest 1:00