MVMT PREP
Roll inner & outer upper Quads
Inchworm + Scap PU + PU + Frog Jump to stand
Quad Fire hydrant circles X 10/
Beast Torsion & 2-point Beast practice
Beast Underswitches
Crab Reach X4 / Non-alternating
Scap Pull Up w/ 10s hold X 2

BENCH MARKING
MAX ISO CTB CHIN UP HANG (1 mins)
MAX side plank, top foot & arm elevated 1 min / (2 min)
5 mins

STRENGTH 1 - WK 5 - LAST WEEK
** Burn outs are to be kept light lbs & rep range high, quality reps ppl **
get weights heavier than WK 1 for each major lift

BB SUMO SQ 4 X 15
ALT DBL KB DEADSTOP ROW 4 X 15/
AB Roll Out 4 X 10 - 12
3:40 X 4

(18mins)

ABS ON ARMS ON ABS ON ARMS
30s ON : 12s OFF 2X for each exercise
Set up 1 mat, 2 DB (LGHT12 lbs - HVY 25lbs)
1) Flutters
2) Plank Walk out
3) Hollow Snaps
4) Plank Up Downs
5) ALT Side V-Snaps
6) CC SQ Jumps
7) SL Bicep Curl (R / L)
8) Conditioning PU
9) Hollow rocks DB extended OH
10) Mountain climbers

(17mins - 3 mins explain & set up)