WARM UP

20:10 x 4 Rounds:

a) jumping jacks + long lever planks
rest 1:00
b) wide-outs + bicycle abs
rest 1:00

MOBILITY

:30/:30 quadruped t-spine rotation with reach
1:00/1:00 static hamstring stretch
:90 tactical frog

STRENGTH

A. Series – 4 Rounds:

• 15 back squats
• 10 ball leg curls
• rest :90

B. Series – 4 Rounds:

• 8.8. SA db lunge + press
• 12 UH bar rows
• 15 ball exchanges
• rest 1:00

C. Series – 3-4 Rounds:

• 6.6. DB step up to hammer curl
• 8 bar good mornings
• 12 DB pull overs
• 12.12. Med ball slam Russian Twists
• rest 1:00