Warmup

• 2 Rounds – CNS PREP
• 5 Tall Box Jumps (land with straight legs – priority is catching your body in a tall position)
• 5 Slam Ball (POWER)

• 3 Rounds – Build pace a little each round
• 15 Banded Russian Swings
• 15/12 Cal Row
• rest 60sec

• 4 Rounds – Slow Down and Control
• 8 Ring Body Saw
• 4-6 Single Arm Ring Row/arm 2111  
  
  Banded Russian Kettlebell Swings https://youtu.be/lL7TGSQzUx4
   Row https://youtu.be/gON7XC5WxCM
  Ring Body Saw https://youtu.be/EqGVH1qHzwU
  Single Arm Ring Rows https://youtu.be/w4Jhh82Ilos
  Tall Box Jumps https://youtu.be/f6Aehc2q5rE
  Slam Ball https://youtu.be/iW8G3rDF1kE

A1) Single Leg Banded Glute Bridge

30X1; 6-8/leg; rest 60sec x 3 (higher time under tension this week – increase resistence only if you are feeling strong)
Demo video https://youtu.be/icQwxEMUeY8

A2) Kettlebell Side Plank

30-45sec/side; rest 60sec x 3
Demo video https://youtu.be/X33h4J-NKLA

B) Deadlift From Blocks

4,4,4,4; rest 3mins Barbell is set up just above knee – adjust blocks appropriately
Demo video https://youtu.be/iVpVk8x-VDQ

C1) GHD Hip Extension

51X1; 8,6,6; rest 45sec
Demo video https://youtu.be/fJ7RX1ITukw

C2) T Bar Row

30X1; 6-8reps; rest 45sec x 3 * Loop a towel or strap around the bar if you don’t have an attachment.
Demo video https://youtu.be/-4DgImN_G7o

C3) Alternating DB Bicep Curl

30X0; 6-8/arm; rest 90-120sec x 3
Demo video https://youtu.be/WYezBGuUsdw

D) Turkish Get Up

3/arm – unbroken; rest as needed x 4sets/arm
Demo video https://youtu.be/LkqIu3YpRNo