Plank to Down Dog/Bear Squat x3-5
Side Lunge x6-10alt @ 313
Sumo Squat x3 @ 303
Goblet Squat x3 @ 353
DB Sumo Deadlift x3
2-3 Rounds
—
DB Front Squat x3
DB Thruster x3
Single Arm DB Swing x3
*Repeat on the opposite side
Lateral Ski Jump + RDL Jump x20 seconds
3-5 Rounds
—
25-20-15-10-5
DB Thruster
5-10-15-20-25
KB/DB Swing
—
Optional: 2-3 Rounds
Baby Cobra x3-5
Laying Arm Ext x5-10 @ 1-2 second hold
Prone Shoulder Raise x10 seconds (dynamic)
***
DB Thruster Options:
Single Arm (alternate every 5 reps)
***
KB/DB Swing Options:
Single Arm (alternate every 5 reps)
Hold by Bell
Hold 2x Hands on Handle
DB/KB Deadlift
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