A1) 4-6 Dual KB Front Rack 2 way – lunge, (forward lunge + reverse lunge= 1 rep)
Quality reps. rest :30 between legs
A2) 12-15 Sumo KB Deadlift (can use 1-2 KB) @21X1
*Reinforce glute/hammy engagement, back stays flat, rest 1:00 x 3 sets
B1) 100ft Heavy Sled Push
rest 1:00
B2) 12-15 WB
rest 1:00-90sec x 3 sets
C) 3-4 sets steady, Focus on Movement and consistency rather than speed
400m row
20 no push up burpees
20 prisoner walking lunges
1:00 plank
D) 60-Day Challenge Mover
2mile run