10 min Warm-Up

Then:

Stretch

Then:

3×10 Dislocates

3×10 Air Squats

3×10 Push-Ups

30-45 sec rest in between sets

Then:

5x10m BTW Prowler Push

1 min rest in between sets

Then:

5×30 sec Air Dyne Bike Sprints / 30 sec rest

Then:

5 sets

250m Row +

21x KB Swings +

15x Ball Slams +

9x KB Deadlift

1 min rest in between sets

Then:

100x Med Ball Crunch

break up reps and rest as you like

Then:

Stretch

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