General Warm-up
Then,
16min. EMOM:
Min. 1) Max DB Split Squats (right leg)35/20
Min. 2) Max Russian KB Swings 53/36 – 108/88 anyone?
Min. 3) Max DB Split Squats (left leg)
Min. 4) 1min. Plank
Then..,
Deadlift
8-6-4-3-2-2 (Build)
*In between sets perform 3-5 muscles ups or 10 Dips
Then…,
3min AMRAP of Abs:
Round 1 : 10 Reverse sit-ups + 10 Regular situps
Round 2: 30 Russian twist + 30 Flutter kicks 1/2 count.
Round 3: 1min Side plank (L) + 1min (R)+ 1min plank march.
Then…,
10min. EMOM
ODD: :45sec Max Ball Slams
EVEN: 45sec Max Curls 45/35#
HAPPY BIRTHDAY SIG??
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