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Exercises

Set 1: 1 round
Side Lunges
Side Lunges
15 reps
Glute Kickbacks
Glute Kickbacks
15 reps
Spiderman Planks
Spiderman Planks
40 seconds
Overhead Reaches
Overhead Reaches
10 reps
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds

Set 2: 4 rounds
Barbell Hang Cleans
Barbell Hang Cleans
4 reps
Double Dumbbell front Squat
6 reps
Snatch
Snatch
6 reps
Barbell Shoulder Press
Barbell Shoulder Press
6 reps
Pull-Ups
Pull-Ups
6 reps

Set 3: 2 rounds
Dead Bug Holds
Dead Bug Holds
45 seconds
Sit Up Twist
40 seconds

Set 4: 2 rounds
Bicep Curls
Bicep Curls
8 reps
Cable Tricep Push Down
8 reps

Set 5: 1 round
Child's Pose
Child's Pose
30 seconds
Quad Stretches
Quad Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute


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