WARM UP

5 Minutes Coaches Choice General Dynamic

+

1:00/1:00 pigeon pose
1:00/1:00 1/2 knee calf mobility

ACTIVATION

2 Rounds:

• :30/:30 side plank
• :30 supermans
• :30 kb good mornings

STRENGTH

A. Series:

• 12/10/8/6 deadlifts
• 2L SA OH KB farmer carry
• rest :90

B. Series – 3 Rounds:

• 10 back squats
• 12/12 SA KB high pull
• 10/10 SA KB OH sit-up
• rest 1:00

C. Series – 3 Rounds:

• 6/6 lateral db step-up & over
• 8/8 ice skaters
• 10 db pull-overs on bench
• 8-12 db hammer curls
• rest 1:00