WARM UP
3 Parts:
a) 3 min on cardio – user choice
b) 3 Rounds: 10 med ball front squats + 10 slide board leg curls
c) 3 Rounds: 5 strict KB situps + 10 toe rock planks
MOBILITY
:60/60 couch stretch
:60/60 pigeon pose
STRENGTH
A. Series:
- 8/8/6/6/4 box/back squats
- 10 oh db tri-ext
- 10 oh wall med ball throws
- rest :60
B. Series – 3 Rounds:
- 6/6 barbell rev. lunges
- 4/4 heavy sa kb clean squat press
- 10 db pull-overs
- rest :60
C. Series – 2-3 Rounds:
- Turf Lane – 2L bounding
- Rig – 10/10 banded chops
- 5/5 lateral box jump-overs
- 10 trx tri-ext