WARM UP
Round 1: ladder quick steps x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 2: ladder high knees x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 3: ladder Ickey shuffle x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
Round 4: ladder In-In-Out-Out x 3 + 5 HR pushups + 10 KGSU + :30 wall sit
MOBILITY
:60/60 couch stretch
:60/60 lying fig. 4
STRENGTH
A. Series – 12 Minutes 1 Find Deadlift 1RM
B. Series:
- 8/8/6/6/4 Bench Press
- 8 KB 2-Arm KB Squat Cleans
- 12 Partner MR Leg Curls
- Rest :60
C. Series – 3 Rounds:
- 8/8 DB Rows
- 12 2-Arm KB High Pulls
- 8-12 Barbell Curls
- Rest :60