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Exercises

Set 1: 3 rounds
Rowing
Rowing
1 minute
Kneeling T Spine Rotation
Kneeling T Spine Rotation
5 reps
Kneeling T Spine Rotation
Kneeling T Spine Rotation
5 reps
Glute Circles
Glute Circles
20 reps
Glute Circles
Glute Circles
20 reps
Plank
Plank
30 seconds

Set 2: 2 rounds
Barbell Deadlifts
Barbell Deadlifts
10 reps

Set 3: 5 rounds
Barbell Deadlifts
Barbell Deadlifts
10 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
45 seconds

Set 4: 4 rounds
Barbell Bench Press
Barbell Bench Press
6 reps
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
12 reps
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
12 reps

Set 5: 3 rounds
Squat And Press
Squat And Press
10 reps
Lateral Hops to Stabilization
Lateral Hops to Stabilization
10 reps
Burpees
Burpees
10 reps
Rest
Rest
3 minutes


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