WARM UP

5 Minutes SMR – Member Choice

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1st Round – 1:00 Each:

• rower
• wall sits
• push up – bottom hold
• v-sit hold

2nd Round – :45 Each:

• rower
• wall sits
• push up – bottom hold
• v-sit hold

3rd Round – :30 Each:

• rower
• air squats
• plank push ups
• v-sits

STRENGTH

A. Series – 4 Rounds:

• 8-10 db hammer curl + strict press
• 12-15 trx rear delt flys
• 10/10 monster band (fixed to rig) lateral leaps
• :45 plank
• rest 1:00

B. Series – 3 Rounds:

• 10/10 barbell rev. lunges
• 15 banded push ups
• 5 heavy American KBS
• 12 barbell skull crushers
• rest 1:00

C. Core Series – 3 Rounds:

• 25 crunches with feet up
• 12/12 side plank crunches
• 15 supermans