Warm Up
3 rounds
Jog 100m- at home in place easy jog for 45 seconds
1:00 deep squat progressions
20 banded pull aparts- at home 20 arm circles each direction
30 second hollow hold
30 second superman hold


Weightlifting
3 sets of 8 front squats @ 3331
light load working on tempo

"Den"
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Clusters
200 Meter Run
DBs 50/35 or 35/20barbell 95/65 or 75/55
sub 30 reps mountain climbers for the running




Core Finisher

100 Flutter Kicks (R+L=1)

80 Russian Twist (Total)
60 Scissor Kicks (Over + Under= 1)
40 Hollow Rocks
20 Candlestick Rolls
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