Warmup
3 rounds
10/10 Hip Circles:
10 Bird Dog lentos:
20 Cuban Rotations:
10 Scapular Pull ups:
10/10 Lateral box step up:
GAIN
PART A
A1.Back Squat @2020 , 15 reps x3 sets
30 Sec Rest
A2. Push Ups @2020 , 15 reps x3 sets
30 Sec Rest
A3. Deadlift @2020 , 15 reps x3 sets
30 Sec Rest
PART B
B1.Double Kb Walking Lounges @3232, 12 reps x3 sets
30 Sec Rest
B2.Double Kb Muscle Snatch @3232, 12 reps x3 sets
30 Sec Rest
B3.Sumo Stance Good Morning x3 sets
@3232, 12 reps x3 sets
@ STANDS FOR THE AMOUNT OF TIME YOU HAVE TO MOVE ECCENTRIC OR CONCENTRIC