Warm Up:
2 Rounds Javorek Dumbbell Complex:
6 Bicep Curl
6 Military Press
6 High Pull From Ground
6 Front Squat + Push Press
6 Bent Over Row
6 Upright Row
1) Work Up to 1 Rep Max of DB Turkish GetUp
2) 4 rounds of
2 DB Get Ups @ 85% of 1 RM
1 Scarecrow
1 Knees to Chest Mobility
3) 5 rounds of
6 Weighted Lunges
6 Jump Lunges (3L/3R)
6 Reverse Extensions on bench
2 HUGS
4)4 rounds of
2 MB Push Up Complex
3 Plyo Push Up
8 Back Extensions
8 Weighted Situps
