Conditioning
A
SQUAT WARM UP
Improve your ROM and achieve a deeper squat with these five drills: 8 weighted lunge rocks 8 seated leg lifts 8 shinbox switch through butterfly 8 dorsiflexion calf raises 8 squat rocks x3 rounds 🤗
B1
Box Squat
2 x 5
B2
Back Squat
3 x 17.6368
C1
Single Leg RDL
3 x 12
C2
NORDIC CURL
3 x MAX
D
Hang Clean + Front Squat + Push Press
3 x 6
E1
SUMO SQUAT OVER STEP
3 x 12
E2
SMITH MACHINE RDL HOLD
3 x 5
F1
BB CURLS
3 x 12
F2
DB HAMMER CURL TWIST
3 x 8
Conditioning
A
DYNAMIC WARM UP 2.0
INCHWORMS BANDED FACE PULL KNEED WINDMILLS POGO JUMPS
B1
ALT DB BENCH PRESS
3 x 5
B2
Beginner Push Ups
3 x 12
C
Seated Chest Press
3 x 10
D1
DB BENT OVER ROW
3 x 8
D2
DB Shoulder Press
3 x MAX
E1
Lateral Raise With External Rotation
3 x 10
E2
Bench Dips
3 x MAX
E3
DB Tricep Extension
3 x 10
Conditioning
F
Thruster
10 RFT: 9 Thrusters 20 35 Single Unders
Conditioning
A
UPPER / SHOULDER WARM UP
TABATA 2 Round 60s / 10s - 2 SET MINI BAND SHOULDER ABDUCTION ROLLER SLIDER MINI BAND OHD PRESS PLANK SHOULDER TAP KB SINGLE ARM SIT UP
B
Romanian Deadlift
3 x 8
C
PULLEY
3 x 12
D
Pull-Up
3 x 5
E
Chin Up with Band
3 x MAX
F
sidewalk pallof press
3 x 3
G1
standing triceps extensions
3 x 12
G2
ANGELS & DEVILS
3 x 0:45