Strength 1:00:00 [3]
Drills then arms and legs and core. 3 sets of 20 reps with lower weight and short recovery
Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, running C’s, fast feet) x2
Program:
Barbell bench 20s
Upright row 20s
Hammer Curls 20s
Seated Row 20s
Reverse crunches 20s
Skaters 20s
Free motion squat 20s
Free motion deadlift 20s
Cool Down:
Lateral hip raises
Hip circles
Aquamans
Childs pose
Cats and cows