3:00min machine
mini band complex
Lat walk down and back
Monster walk d n b
10 Air squats
10 Glute bridge ups
10 Single leg brigde up e/s
10 Bird dog e/s
10 fire hydrants e/s
Then..
AMRAP 15min…
15 Toes to bar /hanging knee raises/vups
15 Burpee
25 Alternating Dumbbell Step Ups 35/25 (2dbs) (20in)
25 Hspu / DB push Press
25 Alternating Dumbbell Step Ups (2×35/25) (20in)
15 Burpee
15 Toes to bar/Hanging Knee Raise/vups
Back squat
Set 1: 15 smooth moderate weight
S2: 7 top half reps into 7 bottom half reps into 7 full reps (21 total)
S3: 3 reps :5neg/:5up into 5 fast reps. complete 2x. (16 reps)
S4: repeat S3
S5:
12 heavy reps
-dropset 30%-
10 reps
-dropset 30%-
max reps
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