1x
40 Jumping jacks
20 Air squats
10 Alt lizard stretch with rotation
:20 Glute bridge hold + 20 glute bridge reps + :20 Hold
10 Mini band lateral walk steps L/R 2x
10 Cals
Then..
Front squat + Deadlift warm up. Build to 60-75%
•You can start light and build during the workout.
4 Total Sets:
0-2min
25/18 Cal Row/Bike/Ski
2-4min
5 Front Squats @ 75-85%
4-6min
Max Effort Weighted DB Sit-Ups 35/25
6-8min
5 Deadlifts as heavy as possible @ 75-85%
*Soon as the clock hits 8min. you start back at the top and repeat for 4 total sets.
TOTAL 32min
Rest 5min
3 Sets
BB Curls “21” 7reps low-7reps high-7 reps full
10-12 Single arm DB kick backs or Band kick backs https://youtu.be/vzi_BxHuKqA
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