Core: "Stability Ball Complex" Reps x 12 / Sets x 4
- Jack knife Sit up
- Hamstring Curls
- Floor Sweeps
Dynamic Warm up: w/PVC pipe add weight if needed
- Shoulder Dislocates x 20 ( palms up and palms down)
- Towel Stretch with pipe
- Jefferson Curls
Strength: " Barbell Complex" x 5 sets x 6 Reps
- Romanian Deadlift
- Rev Lunge w/barbell in Rack position ( 6 x each leg) Elbows high
- Over Head press ( good form
- Barbell Burpee x ; do a Burpee standing parallel to bar Burpee and jump over bar equals one rep.
- Bike x 2 min ( or other form of Cardio run, Row, Elliptical , Jump Rope etc. ( moderate pace as a cool down and then repeat.
Stretch: Work on any position you need work on then have a post work out Shake
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