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Description

Work up to 5 rep max squat Push Press: 3 second lower 2 second Pause In dip position Step ups: 20 total Suspended row: 2 second pause at top of movement


Exercises

Set 1: 3 rounds
Inchworm Push-Ups
Inchworm Push-Ups
5 reps
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
5 reps
Squat And Press
Squat And Press
10 reps

Set 2: 6 rounds
Barbell Squats
Barbell Squats
5 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds

Set 3: 4 rounds
Push Presses
Push Presses
5 reps
Suspension Rows
Suspension Rows
8 reps

Set 4: 3 rounds
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
20 seconds
Dumbbell Step-Ups
Dumbbell Step-Ups
20 reps
Rest
Rest
1 minute


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