Warm-Up: 5 Rounds

  • 5 HSPU
  • 15 Squats

Superset 1 - 4 x 10 (12min)

  • Goblet FESS (ea) - Bulgarian Split Squats
  • DB Push Press

Rest 2min

Superset 2 - 3 x 15 (12min)

  • DB Thrusters
  • 3-way DB Raises (5-5-5)*

*5 Lateral-5 Front-5 Reverse Flys

3 Rounds (8min)

  • 10 DB Step Ups (ea)
  • 15 KB Swings
  • 20 Birddogs (1sec Pause)

Rest 2min

3 Rounds (8min)

  • 10 Box Jumps
  • 15 KB Upright Rows
  • 20 Deadbugs (1sec Pause)

Mobility

Glute / Hamstring / Quad stretch

Shoulder stretch

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