Light em up
Light em up
Pre-Workout
Warm-up
Warm up
Hip cross
glute bridge
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation
glute bridge
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation
LIFT
Amrap 8 min
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows
Reps
12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q
12 hang clean squats or front squats 15/30
15 kb tricep ext
5 negative barbell pullups/ 5 neg pullups
sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 300
30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU
4x
12 hang clean squats or front squats 15/30
15 kb tricep ext
5 negative barbell pullups/ 5 neg pullups
sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 300
30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU
4x
Inner thigh foam roller