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250326

Warm-up (8 min)
2 min Cardio of Choice
+
3 Sets
15 sec Cardio Sprint
- directly into
1) Cobra Sumo Stance Goodmorning; 6-8 reps @30X0
2) Single Arm DB/KB Overhead Walk; 20m/side


A) Romanian Deadlift
Every 3:00 x 3 Working Sets
Warm-up Set - 10 reps @20X1 - Easy
Working Set 1 - 12 reps @20X1 - RPE 7
Working Set 2 - 10 reps @20X1 - RPE 8
Working Set 3 - 8 reps @20X1 - RPE 9

B) 3 Sets
1) Incline DB Bench Press; 12 reps @21X0
- rest 30 sec
2) Incline Bench Reverse Crunch or Leg Raise; 8-12 reps @20X0
- - rest 60-90 sec and back to 1

C) 3 Sets
1) Barbell Upright Row; 10 reps @21X1
- rest 30 sec
2) Goblet Cossack Squat; 16 reps (8 reps/side) @20X0
- - rest 60-90 sec

D) 3 Sets
1) Barbell Curls; 12-20 reps @20X0
- rest 60 sec
2) Barbell Reverse Curls; 12-20 reps @20X0
- - rest 60 sec and back to 1

Cooldown (5 min)
2 sets
1. Hip Sleeper Stretch; 30 sec/side
2. Childs Pose Lat Stretch; 30 sec/side
3. Seal Pose; 30 sec

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