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Description

Push Press: lower bar for 3 seconds,pause 2 seconds and press) First 2 sets of squats are with the bar only 2 second pause at the top when performing inverted rows Inverted Row: 2 seconds pause at the top


Exercises

Set 1: 1 round
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps

Set 2: 2 rounds
Bulgarian Split Squats
Bulgarian Split Squats
5 reps
Bulgarian Split Squats
Bulgarian Split Squats
5 reps
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
5 reps
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
5 reps
Right Lateral Lunges
Right Lateral Lunges
5 reps
Left Lateral Lunges
Left Lateral Lunges
5 reps

Set 3: 1 round
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps

Set 4: 2 rounds
Barbell Squats
Barbell Squats
10 reps

Set 5: 5 rounds
Barbell Squats
Barbell Squats
8 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
45 seconds

Set 6: 4 rounds
Push Presses
Push Presses
5 reps
Inverted Rows
8 reps

Set 7: 3 rounds
Farmer's Walk
Farmer's Walk
30 seconds
Cycling
Cycling
1 minute
Rest
Rest
1 min 30 secs


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