10 min Warm-Up
Then:
Stretch
Then:
2×5 Goblet Sqaut
2×10 Air Squat
2×10 Lunge
Then:
Back Squat
2×10 @50-55%
2×7-8 @60-65%
1 min rest in between
Then:
6×5 @70-75%
3-4 min rest in between
Then:
10-1 Ladder
100m Row +
Pull-Up +
Push-Up +
KB Swing
Keep Moving. Little to No Rest
Then:
Cool Down
Then:
Stretch

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