Warm-up
As Many Rounds As Possible as you can in 5 minutes of:
10-12 repetitions of Squat to Calf Raise
10 repetitions of Standing March + Reach
12-15 repetitions of Hip Hinge (Good Morning)
Standing Mobility:
1. Standing Hip Circles
5 each direction per side
2. Thoracic Rotations
6–8 repetitions per side
3. Hamstring Sweep
6–8 repetitions per side
4. Reverse Lunge + Overhead Reach
5 repetitions per side
Weights:
As Many Rounds As Possible as you can in 20-30 minutes of:
1. Step-ups onto Box
8 repetitions per leg
2. Dumbbell Romanian Deadlift
10–12 repetitions
3. Dumbbell Push Press or Strict Press
8–10 repetitions
4. Bent-over Dumbbell Row
10–12 repetitions
Cool down and stretches
