MONDAY WORKOUT

WARM UP
PVC MOBILITY
JUMPING JACKS
SWING KICKS
KNEE TUCKS
DRAGON WALKS
HOLLOW ROCKS
30 SEC EACH - 1 ROUND


STRENGTH WORK
BACK SQUATS W/ 3 SECOND SLOW TEMPO ON WAY DOW
3 X 7
START AT 55%
ADD WEIGHT EACH SET

DUMBELL ARNOLD PRESS
4 X 8

STANDING DUMBELL FLYS
4 X 8

CONDITIONING
​5 PULL UPS OR RING ROWS
10 KBELL SWINGS 35/45#
5 SQUAT THRUST
10 BOX STEP UPS

6 MIN ON - 1 MIN REST 
2 ROUNDS