Warm-up
2 rounds
15 jumping jacks
6 good mornings
10 reverse lunges
10 squats
10 sit-ups
5 shoulder openers
Workout #1: Strength (Lower Body)
5 rounds
10 deadlifts
15 KB swings
into
3 rounds
8-12 weighted deficit reverse lunge + knee drive (right)
6-8 weighted step downs (right)
8-12 weighted deficit reverse lunge + knee drive (left)
6-8 weighted step downs (Left)
Workout #2: Strength (Upper Body)
For time
50 Sit Up
25 DB/BB Push Press
100 Meter Single DB Overhead Carry
40 Sit Up
20 DB/BB Push Press
100 Meter Single DB Overhead Carry
30 Sit Up
15 DB/BB Push Press
100 Meter Single DB Overhead Carry
20 Sit Up
10 DB/BB Push Press
100 Meter Single DB Overhead Carry
10 Sit Up
5 DB/BB Push Press
100 Meter Single DB Overhead Carry