Warmup
- 3 Sets NFT
- 20sec/leg Single Leg Glute Bridge Hold
- rest 15sec
- Reverse Plank Bridge 20sec
- rest 15sec
- Tuck L-Sit 20sec on Parallettes
- rest 15sec
- 50′ A Skips
- rest 60sec
- + Hip Mobility x 4mins
- 90/90 KB Flow and Holds
- Single Leg Glute Bridge Hold https://youtu.be/-7W2f_h9iXE
- Reverse Plank Bridge https://youtu.be/hW4cbpEaVG0
- Tuck L-Sit on Parallettes https://youtu.be/VhqEdeeAyvg
- A Skips https://youtu.be/yvFZECOpbEk
- 90/90 KB Flow and Holds https://youtu.be/D2ThOWxGbSI
A) — RNT Clean Grip RDL
3131; 8,7,6,6 rest 2-3mins
Demo video https://youtu.be/VSMlSDJVG7k
B1.) — Barbell Floor Press
3011; 6-8reps; rest 75sec x 3
Demo videohttps://youtu.be/NamiVqVgPTU
B2.) — Dual Dumbbell Prone Row
3021; 8-10reps; rest 75sec x 3
Demo videohttps://youtu.be/BcQbmFkcrRQ
C1.) — Split Stance Dumbbell Romanian Deadlift
5010; 6-8/leg; rest 75sec x 2
Demo videohttps://youtu.be/LBzxZCUZrNA
C2.) — 1/2 Turkish Get Up
5/arm; slow and controlled throughout range of motion; rest 75sec x 2
Demo videohttps://youtu.be/8nvR3LUgD7A
D) — 10mins Continuous Work Grinder
- 3 Wall Walk
- 30sec Goblet Wall Sit 53/35
- 5 KB Snatch/arm 53/35
- 7 DB Bench Press 30X0 Tempo
- 200m Run
- Wall Walks https://youtu.be/JsGNOjxsu9A
- Goblet Loaded Wall Sit https://youtu.be/kcCHS3GdUZU
- Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
- Dumbbell Bench Press https://youtu.be/rkvSI8A7MJs
A- 60kg x8 70kgx7 80kgx6 80kgx6
B-8x 40kg 8×60 6×60
B28x17.5
C-10kg
A1. 60kg 100kg 110kg 120kg
B1. 60kg 65kg 70kg
B2. 20kg
C1. 20kg
C2. 16kg
D. 2 rounds
A – 80kg
B1 – 60kg, 70kg, 70kg
B2 – 20kg
C1 – 20kg
C2 – 16kg
D – 2Rds & 2 KB snatches