Core Warm Up:
- Hollow Rocks: :30, :30, :30
- Supermans: :30, :30, :30
- Vacuum Trunk Twists: :30, :30, :30 (add 1 second each week)
Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL: 45x 9, 95x 8, 135x 7, 185x 6, 6, 6
- KBS: 70x 11, 11, 11, 11, 11, 11
Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU: 75x 9, 9, 9
- KBS: 70x 11, 11, 11
DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS: 35's x 12, 12, 12
- KBS: 70x 11, 11, 11
Jump Rope:
- 5 rounds of singles :35 on, :30 off (add 1 second each week)
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