Warm-Up(8min) -

3 rounds

  • 10 squats
  • 10 situps

STRENGTH WORK - 30min CAP

DB Goblet Squats - 2 x 8, 1 x 6-4-2 (RP)

DB Situps - 2 x 10, 1 x 8-10-12( DS)

DB RDL - 2 x 8, 1 x 6-4-2 (RP)

DB Bench V-up - 2 x 10, 1 x 8-10-12 (DS)

BB Calf Raises - 2 x 8, 1 x 6-4-2 (RP)

DB Russian Twist - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 Box Jumps

2- 20 Walking Lunges (10 each)

3- 30 Plank Jacks

Mobility(5min) -

Pigeon, Lizard

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