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
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June 2022
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