KB Halo x 10 ea. direction
Around the worlds x 20 ea. direction
KB Windmill x 5 ea. side
Single Leg RDL with Row x 10 ea. side
1. Pallof Press :30 hold each side then :30 rest x 2 sets
2. Half Kneeling Banded Chops :30 each side then :30 rest x 2 sets
3. Banded Russian Twists :30 each side then :30 rest x 2
4. Side Plank Rows :30 each side then :30 rest x 2
5. Banded Plank Row :30 hold each side :30 rest x 2 sets
6. Dead Bug with static band hold :30 on/ :30 rest x 2 sets
7. Copenhagen Plank :30 hold each side/ :30 rest x 2 sets
8. Hip Extension holds 2-3 Min hold
15-12-9-6
Power Clean 135/95
Burpee Box Jump 24/20