WARM UP

(17 min)

30:15 x 3 Rnds Ea. Group:

a) rotational push ups + alt. side lunges
rest :60 after 3 Rounds
b) alt. KBS + walkout plank & reach
rest :60
c) strict kb sit-ups + air squats
rest :60

MOBILITY

:60/60 pigeon pose
:60/60 banded lat stretch

STRENGTH

(35 min)

A. Series:

• 4 – back squats
• 12 slide board leg curls
• 5.5. SA db rows
• 20 butterfly ab mat situps
• rest :90

B. Series – 3 Rounds:

• 6.6. barbell rev. lunges
• 6.6. alt. db snatch
• 8.8. kb windmill
• 12 db pullovers on bench
• rest :60