Warm-up (15)
Shoulder MOB
1 Rounds of
5 Pause Goblet Squats w Band
20 Alt. H2H Swings
5 R&L RDLs
5 R&L RDLs
10 Butterfly Sit-ups
5 Windmills R&L
5 R&L OH Lunges
Strength (12)
At the top of each minute for 12 minutes
45 seconds DUs
30 seconds DB strict press (25/30)
45 seconds box jump overs (24/20)
30 seconds ring dips
Conditioning (20)
3 Sets of:
30 Cals A.D.
20 Front Rack Lunges 95
30 Sec L-Sit
Rest 3 Minutes In Between Sets
Stretch (10)
Pike Stretch On Box
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