Warm Up
3 rounds
:20 shoulder passes (Pvc pipe)
:20 good mornings
3 rounds
:20 bird dogs
:20 underhand db rows (light)
3 rounds
:20 inch worm
:20 skaters
3 rounds
:20 spider man lunge
:20 db shoulder press (light)
Workout
3 rounds /4 Bundles /4 exercises:
1st round: 15s work 10s of rest
2nd round: 25s work 10s rest
3rd round: 35s work 10s rest
After the 3 rounds move to the next bundle of 4 exercises
Bundle 1
1. Stiff leg deadlift
2. Chin up or underhand lat pull downs
3. Curl squat to press
4. Plank
Bundle 2
1. DB Bench press
2. DB Pullover
3. DB Bench to pullover
4. Bicycle
Bundle 3
1. Monster walk w/band
2. Bent over row punching (light weight)
3. DB Stiff leg to snatch
4. Butterfly crunch
Bundle 4
1. Sled push
2. Squat jumps
3. Row or ski erg
4. Mountain climbers