5-10 Warm-Up

Then:

Stretch

Then:

Active Warm -Up

3×10 Dislocates

3×10 Push-Ups

3×10 Air Squats

30 – 45 sec rest in between sets

Then:

4 sets

1x20m Heavy Prowler Push  +

10x Ring Push-Ups or Regular Push-Ups +

15x KB Swings @24kg/53lbs +

10x Ring Push-Ups or Regular Push-Ups

1x20m   Heavy Prowler Push

1:30 rest in between sets

Then: 2-3 min rest

Then:

AB Work

3 sets

30x Med Ball Crunches +

15x Frog Crunches

30-45 sec rest in between sets

Then:

5 min Farmer Carry

Then:

Stretch/Foam Roll

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