General Warm-Up
Hip & Shoulder Prehab
Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
:10 Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Supinated Grip Band Pull-Aparts x 10 reps
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats