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workout title 1

Mobility / Core

A
10 Half Kneeling Hip Shift
B
45sec Elevated Pigeon
C
10 Prone Y Raises
D
45sec Plate Halo

Warm-Up

3 Rounds:
A1
50 Single Unde
A2
12 Back Extensions
A3
12 Goblet Squats

1 Rounds:
B1
5 Seated Box Jumps
B2
5 Muscle Cleans
B3
5 Muscle Cleans
B4
5 Power Cleans

Main Session

5x5 Back Squat @
A1
130.5kg
A2
12 Back Extensions
A3
12 Goblet Squats

1min AMRAP
5 Rounds:
C
Power Cleans @ 80.5kg

D
10min AMRAP
D1
50 Double Unders
D2
10 Push Jerk
D3
10 Toes to Ba

E
Cardio Intervals, 8 Rounds:
F
30cal Row
- Cardio Intervals
- Cardio Intervals
- Cardio Intervals
G

Warm Up

Warm Up

Movement Prep & Activation

Main Session

Cool Down

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A

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Set 1

Air Squat

Back Squats

Front Squats

Sissy Squats
Push

Pull

Legs

Shoulders

Core
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B

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C

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