CORE WARMUP

2 Rounds/1:00 Ea:

• v-sits
• supermans
• legs drops

MOBILITY

:90 childs pose

STRENGTH

A. Series – 4 Rounds:

• 8 bench press
• 10 db/ball chest flys
• 12 close grip push-ups
• rest :90

B. Series – 4 Rounds:

• 8 deadlifts
• 6/6 db lunges
• 8/8 1/2 knee landmine rotation
• rest 1:00

C. Series – 3 Rounds:

• 10 barbell upright rows
• 10 dbl db bent-over rows
• 15 db oh tri-ext
• 10 slide board body saw
• rest 1:00