10 min Warm-Up
Then:
Stretch
Then:
2×10 Dislocate
2×10 Air Squat
2×5 Goblet Squat
2×10 KB Swing
Light – medium weight with little to now rest between sets
Then:
Back Squat
2×10 @50-55%
2×5 @60-65%
1 min rest in between. During rest 3-5x Pull-Up
Then:
6×2 @70-75%
2-3 min rest in between. During rest 3-5x Pull-Up
Then:
21-18-15-12-9
Cal Row +
Pull-Up +
Dip +
Air Squat +
Burpee
Then:
Cool Down
Then:
50-100x AB Work of Your Choice
Then:
Stretch

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