Warm-Up-

  • 10 Squats
  • 20 Hip Thrusts
  • 30 Birddogs

Workout One (18min)

Box Squats (90deg)

4 x 12

 

Box Jumps

4 x 12

 

DB RDL

4 x 12

Workout Two (18min)

DB OH Press

4 x 12

 

DB Lateral Raises

4 x 12

 

DB Bent Over Rev Flys

4 x 12

Workout Three

15min AMRAP

  • 5 DB Snatch (ea)
  • 10 Goblet Lunges (ea)
  • 15 SA KB Swings (ea)

Group Mobility

3 x 20sec

  • Pigeon Pose
  • Lizard Pose

 

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