WARM-UP
2:00 CARDIO OF CHOICE
INTO…
5 MINUTES DYNAMIC MOBILITY (COACHES CHOICE)
WORKOUT
- FUNCTIONAL STRENGTH
3X15-20
KB GOBLET STANDING PULL-OVERS (HEAVY)*
*START IN GUN HOLD THEN PASS KB OVERHEAD TO BEHIND BACK POSITION, RETURN TO FRONT.
-REST QUICKLY B/T SETS
3X20-25
KB NARROW STANCE GOBLET SQUATS (HEAVY)
-REST QUICKLY B/T SETS-
3X25-30
KB SWINGS (RUSSIAN)
-REST QUICKLY B/T SETS-
3 SETS
30 REPS SINGLE KB GLUTE BRIDGE-UPS(HEELS ELEVATED OPTIONAL)
- BODYBUILDING
FOR QUALITY*
50 DB BENT OVER ROW
50 DB SLIDES
50 DB STRICT PRESS
50 WEIGHTED SIT-UPS
50 SINGLE DB FLOOR PRESS
*MODERATE FOR ALL MOVEMENTS. PERFORM EACH WITH A CONTROLLED LOWER.
GOAL:CONTROL,CONTROL,CONTROL. FEEL EVERY REP WITH THE MIND MUSCLE CONNECTION.