THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

Back Squat

3 x 8

Incline Bench Press

3 x 12

Romanian Deadlift

3 x 12

Box Jump

3 x 12

2:1 LYING LEG CURL

4 x 8

Z-Press

4 x 8

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

AMRAP 10' 18 Kick trouh push up 12 Knee jump to broad jump 6 Shoulder tap - push up 3 Leg up to knee tuck jump

ABS NICE FOR TIME

Brick by Brick we build! You can do core anywhere and anytime! Grab a bench or high object and let’s get those ab burner baby! Give this session a go, 3 rounds: 1. Leg drop heel tap x 12 total 2. Pike rainbow lifts x 12 total 3. Oblique tucks x 8 each side

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

FRONT KICK TROUGH - FLOW

1 x 10:00

Twisting Mountain Climber to Kneeling Hamstring Bow

3 x 15

KNEELING SPINAL WAVE

3 x 15

SHINBOX+ FLOW

1 x 1:00

Bench Press

3 x 8

Straight Arm Pulldown

3 x 12

Chin-Up

3 x MAX

Deadlift

3 x 8

American KB Swing

3 x 8

GORILLA ROW

3 x 12

ROWER

1 x 250

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

LEG NICE AMRAP

AMRAP 20' 16 ⚡️Hip thrust single arm KB press 12 ⚡️Hip thrust dual dumbbells press 08 ⚡️Kettlebell swing goblet squat 04 ⚡️Barbell clean forward lunge

5rounds: + 2:30 on 1:00 rest 10 Hang power cleans 5 Thrusters 5 Shoulder to overhead 10 Back squats . Max effort burpee box jump overs in remaining 2:30 db same weight for thrusters and shoulder overhead bb same for back squat and hang power clean