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  • gamefaceent212

3 Pack

Warm up

Mobility Bundle: do each exercise for 30s

For 2 rounds


Workout

3 * :30 w/ 10s in rest


Do 3 sets in a row of 1 exercise, 30s on 10s rest, then move to the next in under 60s. You have a total of 15 exercises


Exercises

1. 10 plyo lunges + 4 back lunges

2. Db stiff leg to upright row

3. 2 arm circles + 1 push up

4. Inverted rows

5. Froggers

6. Shoulder loaded step up (small box)

7. Bird dog (hold static for 2 sets, alternate on the 3rd)

8. Lat pull down w/underhand grip

9. Butterfly sit ups

10. Db pullover on bench

11. 1 push up + 5 bearcrawls

12. Db oh tricep extension

13. Side plank for 2 sets + plank

14. 5s hang + 1 pull up (lat pull-down variation)

15. Row or ski


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