Goblet SQUAT
(4 sec + 8 reps)
|
Split SQUAT
(8 reps /side)
|
SQUAT >>
to LUNGE (6 reps)
|
Halo LUNGES
(6 reps /side)
|
SWING SQUAT
(20 sec)
|
Front-Mill >>
to LUNGE (4 reps /side)
|
Figure 8 >>
to STEP BACK (1 min)
|
Front-Mill >>
to SQUAT (1 min)
|
Seated Alt PRESS
(8 reps /side)
|
Seated Bent-Over PRESS
(5 reps /side)
|
Squat PRESS
(5 reps /side)
|
Gorilla SNATCH
(10 reps /side)
|
1-Arm SNATCH
(6 reps /side)
|
Rotational SNATCH
(6 reps /side)
|
CLEAN & JERK
(5 reps /side)
|
Front-Mill >>
to Rotational PRESS (1 min)
|
Turkish GET-UP
(2 reps /side)
|
|
Front MILL
(10 reps /side)
|
Front-Mill >>
to SWINGS (7 reps /side)
|
Windmill PRESS
(5 reps /side)
|
AROUND the World
(10 reps /side)
|
Side SWING >>
to JUMP (1 min)
|
|
Explosive PUSHUPS
(8 reps)
|
Gorilla ROWS
(8 reps)
|
CHINUPS
(8 reps)
|
DIPS
(12 reps)
|
CRAWL
(5 reps)
|
SIDEWAYS
(5 reps)
|
Kettle CRUNCH
(5 reps)
|
Side KICK
(5 reps)
|
ROLLER
(5 reps)
|
|