Warm up
3 rounds:
1:00 Row / Ski / Echo Bike
20 Reverse Lunge with
overhead stretch
10 Hand Release Push Ups
10 Banded Pull aparts
Excerise 1
30 - 20 - 10
Kettle Bell Swings
Box Jumps or Box accents
*20 cal ski after every round*
Excerise 2
Back Squat:
BASED OFF YOU ESTABLISHED 1RM
10 reps @ 60%
8 reps @ 70%
6 reps @ 80%
( 4 reps & 85% ) x 3 Sets
Excerise 3
3 - 4 Rounds:
10 Lat Pulldwons
15 Bent over DB fly
10 DB Bicep Curl (ea)
20 Back Extentions
