WARMUP
FOR QUALITY
1:00 Cardio
20 Plate Hops*
20 Alt. Plank Plate Taps**
10/10 Plate Staggered Stance Deadlift
10/10 Plate Around the World
1:00 Cardio
20 Plate Hops
20 Plate OH Press
20 Plate Bent Over Row
20 Plate Ground to OH
*Use a 15 or 10lb plate for all movements.
**In a plank hold, alternate tapping the plate with hands
WORKOUT
3 SETS
1:30 Cardio Choice
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)
25 Banded Hammer Curls
-1:00 Walking Rest b/t Sets-
(No Measure)
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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