A) 6-8 DB Lunge + SLDL combo per leg, rest :30 between legs
1:00- 2:00 x 4 sets
B) 6-8 Kang Squats, pausing 2 sec in each position +20 curtsy lunges (weighted optional)
rest 90sec x 3-4 sets
C) 4 sets – Mix and Match
*Change the order you perform movements each set
150m row
5-7 DL 185/125 155/105
5-7 HSPU
5-7 MU/BMU
rest 1:30-2:00
D) Core**
10/8 cal row @ steady pace
6 Turkish Sit ups, 3 each arm @ mod weight
4 Toes to Ring, (3 sec lowering)
1:00 rest x 4 rounds