Skill:
Split Squat
5 x 10
Barbell @30% of your Back Squat
Muscle Snatch
20 Reps
Cross Chops 40 Reps (20 Each side)
Back Extension 50 Reps
Ab Rollout 30 Reps
Hollow Rock 30 Reps
Plank Hold for 2 Minutes
Workout:
21-15-9
Row/Bike for Calories
Handstand Push ups
Toes To Bar