A. Warm-Up
3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Pause Back Squat (10-10-5-3-3-3-1)
C. Strength
Push Press (15-12-10-8-6)
D. Superset
Three sets of,
Weighted Back Extension x 15
Walking Lunge x 30m
E. Giant Set
Three sets of,
Barbell Shrug x 12
Rear Delt Fly x 20
Lateral Raise x 20
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