Warm up:

1 mile or 10 min cardio

Foam Roll

Dynamic Warm up:

• 6 – reverse lunges with a twist
• 6 – knees with a knee hug

Main Set

• 6 rounds
  • 1 min of battle ropes – ripples
  • 8 Front Squats
  • 8 shoulder presses
• 6 rounds
  • 1 min of battle ropes – doubles
  • 10 weighted lunges
  • 10 box jumps
• 6 rounds
  • 1 min of battle ropes – ripples
  • 8 barbell step ups
  • 8 shoulder lateral raises
• 6 rounds
  • 1 min of battle ropes doubles
  • 15 bulgarian squats
  • 10 reverse flies
• Cool Down:
  • Stretch and foam roll