General Warm-up
Then..,
Complete 4-5sets of:
Elevated Glute Bridge -10r w:2 pause
DB Floor Press @ 30X0; 15r
Supinated BB Row @21X1; 8-10 reps
KB Front Rack Rev lunges -8-10 total
Chin-up or False grip ring rows – 6-8r
Weighted Plank – 60sec
Then..,
Complete 3 Rounds of:
45sec Weighted Wall Sit
AMRAP Russian Twists in 30sec
10 TnG Power Cleans
30sec Ski or Versa Sprint
rest 2min
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