Warm-Up - 200 Jump Rope

Workout 1(10min)

3 Rounds

  • 10 TRX Rows
  • 10 Pushups
  • 10 Birddogs
  • 10 Hip Thrusts
  • 10 Reverse Crunches
  • 30sec Plank

Workout 2 (30min)

 

Barbell Front Squats 4 x 6

-rest 2min b/t sets

 

Strict Pullups 4 x 8

-rest 90sec b/t sets

 

Heavy DB Bench Press 4 x 10

-rest 60 sec b/t sets

 

DB Lateral Raises 4 x 12

-rest 30sec b/t sets

Workout 3 (5min)

5min Tabata (20:10)


Box Jumps

Afterburner

100 Russian Twists

Group Mobility

3 x 20sec

  • Cobra Pose
  • Child’s Pose

 

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