PRE WORKOUT

https://www.youtube.com/watch?v=aJsi5grZWAk

https://www.youtube.com/watch?v=9F3WcEy_Nbk

30 Cals Echo Bike

STRENTH

Back Squat

7 X 2

95.105.115.125.135.135.140

5 Rounds for Max Reps

1 Min Cals on Rower

1 Min Max Front Squats #65

1 Min Max Box Jumps

~ 224

Min 1 - 10 GHD Sit Ups

Min 2 - 10 Burpees

Min 3 - 40 Sec HS Hold Practice

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

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12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

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12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40