Exercise |
Sets |
Reps |
Rest |
Mobility |
|
|
|
Bottom squat w/ thoracic rotation |
1 |
10ea |
|
F/B hip swings |
1 |
10ea |
|
Knee drivers |
1 |
10ea |
|
L stretch |
1 |
10ea |
– |
|
|
|
|
Monster band W.U. |
|
|
|
Band OH press |
3 |
10 |
|
Band squat |
3 |
10 |
|
Band bent-over row |
3 |
10 |
|
Band RDL |
3 |
10 |
– |
|
|
|
|
Mini AMRAPs |
|
|
|
A1- Battle rope- alt. mini waves |
7 min |
20ea |
|
A2- Step ups |
AMRAP |
10ea |
|
A3- DB rear delt. Flies |
|
15 |
– |
|
|
|
|
B1- MB Reverse OH throw |
7 min |
10 |
|
B2- Sumo deadlift |
AMRAP |
15 |
|
B3- Downward dog push ups |
|
10 |
– |
|
|
|
|
C1- Mini step hops |
7 min |
20 |
|
C2- DB/KB dead walk |
AMRAP |
10ea |
|
C3- Pull ups |
|
5 |
– |
|
|
|
|
D1- High knees |
7 min |
20ea |
|
D2- Hammer 1-1/4 squat |
AMRAP |
10 |
|
D3- OH plate hold |
|
30″ |
– |
|
|
|
|
Abs |
|
|
|
SB roll out |
3 |
15 |
|
Band high/low chop |
3 |
10ea |
|
Plank w/ alt. SL raise |
3 |
15ea |
60″ |