WARM UP

5 Min. general mobility

ACTIVATION

:90

• wall sits
• push up bottom hold
• v sit hold

1:00

• wall sits
• push up bottom hold
• v sit hold

:30

• air squats
• plank push ups
• v sits

STRENGTH

A. Series – 4 Rounds:

• 8 bb strict press
• 3 deadlifts
• 10.10. banded lateral hops
• 12 trx rear delt flys
• 15 ball exchanges
• rest 1:00

B. Series – 3 Rounds:

• 15 plate deficit pushups
• 3.3. TGU
• 8.8. SL squat jumps
• 15.15. side plank crunches
• rest 1:00

C. Series – 3 Rounds:

• 12 db squat to hammer curl
• 15 db skull crushers
• 30 plate Russian twists
• 0 rest