Warm Up
20 Shoulder Press (with Stick)
20 Shoulder Discolates
20 Squat to Stand
30 Lunge R/L
2 Round
Mobility
1 Min Pigeon Stretch
1 Min Self Hug (each side)
1 Min Prayer Lat Stretch
1 Min Wrist Stretch
Strength
Push Press from Rack
5-4-3-2-1
Build Heavy
Conditioning
100 Kettlebell Swings (16/12kg)
100 Box Jumps (60/50cm)
100 Goblet Squats
100 Row (BW%85)
Every 5 Minutes
10 Toes to Bar
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