WARM UP

(8 min)

3 Rounds:
:30 rower
:30 side shuffle
:30 wall sit
:30 planks

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60 Childs pose

STRENGTH

(26 min)

A1. 4×5 Back Squats
A2. 4×25 Underhand Banded Speed Rows
A3. 4×10 Kneeling OH MB Throws
*Rest :90

B1. 3×5.5. SA DB Rows
B2. 3×5 Pullups
B3. 3×8.8. DB Lunges
*Rest 1:00

CONDITIONING

• 21 Back Squats
• 1:00 Rower
• 21 KBS
• 1:00 Air Bike
• 21 Butterfly situps
• 100M sprint
• 15 Back Squats
• 1:00 Rower
• 15 KBS
• 1:00 Air Bike
• 15 Butterfly situps
• 100M sprint
• 9 Back Squats
• 1:00 Rower
• 9 KBS
• 1:00 Air Bike
• 9 Butterfly situps
• 100M sprint