Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Cossack Squat
Elevated Push-Ups
KB Row Right
KB Row Left
KB Deadlifts
Upper Specific Warm-Up:
15 Band External Rotations
15 Y Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
8 Bottoms up KB Press
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Aeroplanes per Side
10 Single Leg Glute Bridge per Side
Strength Circuit
3 Rounds
8-12 Barbell Row
8-12 DB Bench Press
Rest 20 Seconds
8-12 DB Romanian Deadlift
8-12 Goblet Squat
30-60 Seconds Flutter Kicks
Rest 1 Minute
Cooldown
Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side