Part 1 – DYNAMIC WARM-UP (10min)

• LUNGE & TWIST

• SPIDERMAN LUNGE

• RDL + LEG KICK

• IRON CROSS & SCORPION

• COSSACK SQUATS

• SQUAT HOLD W ANKLE

3 Rounds

• 10 Good Morning Squats

• 10 Down Dog Push-ups

Tabata:

• 10 Hollow Rocks

• 10 Supermans

Part 2 – Accessory Strength (20mins)

PRO TIP: Stay engaged in ALL Ranges of Motion. Don’t LOSE Tension.

ALL THE LUNGES

On the 2:00 x 6 Sets:

5/Leg FWD LUNGES

5/Leg REVERSE LUNGES

5/Leg LATERAL LUNGES

5/Leg CURTSY LUNGES

Body Armour – 3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

15e Russian Twists

21 Bench/Push-ups

9 Tempo Single Arm Bent Over Rows (Right)

15e Standing Twists

21 Reverse Flies

Part 3 – Finisher (10mins)

PRO TIP: Don’t Compromise Form for Speed. Strength Day. Not Cardio. Break into Small Sets. Keep Moving.

AMRAP 10:

1 Hang Squat Clean

1 Devil Press

2 Hang Squat Cleans

2 Devil Presses

3 Hang Squat Cleans

3 Devil Presses
…….