WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY DRILLS
MUSCULAR STRENGTH –
BB SQUATS X 5,5,5+ 65%,75%,85%
LUNGES WEIGHTED – 3 X 8 EACH LEG (WEIGHTED) SHOULD BE FAIRLY HARD TO GET 8 EACH LEG
BANDED LEG CURLS – 3 X 12
METABOLIC CONDITIONING-
21,18,15,12,9,6,3
BUY IN: 50 PUSH UPS
PLANKED OUT BIRD DOGS COUNT EACH LEG AND ARM RAISE AS 1
PLATE WOOD CHOPPERS
PLATE CURTSEY SQUATS COUNT EACH CURTSEY AS 1 REP
OVERHEAD PLATE PRESS
TIME PERMITTING CASH OUT W/50 BENCH DIPS
STRETCH/COOL DOWN –
