Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
5 per side woodchop low to high
8 per side pallof press
Dumbbell Strict Press
3 rounds, 6 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 per side lateral pull thru
6 per side reverse lunge
8 kettlebell deadlift
Cooldown
2 rounds:
8 band pull apart
10 band face pull
Relax:
30 seconds per side thoracic rotation
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