Wednesday A) Warm up (5 minutes) bird dogs x 10 Plank rotations x 10 Quaruped hip ext. x 10/side Prone shoulder activation drills (90/90’s, I.Y.T’s) Paloof press x 10/side B) Part 1: 6 minute stations (2 per station) max rounds per station #1 100m run (TF) 5 pull ups / or barbell inverted rows x…

Tuesday A) Warm up (5 minutes) Warm up (5 minutes) Jump rope x :30 / jumping jacks x :30 Reverse lunge steps x :30 / banded good mornings x :30 Shoulder taps x :30 / leg glute ext. x :30 alternating B) Part 1 UP push / LB pull circut :30 right arm single arm…

Monday A) Warm up (3 minutes) walking knee raises walking quad stretch walking ext. rot. Shoulder taps w/ tight plank position quick feet squat to stand B) Part 1 UB pull / Legs Stations: 3 sets – 12 minutes A1. DB lunge complex (front to back + side) x 30sec. per side A2. Plate bent…

Rest Day