Warm Up:

  • 500m Row
  • 10 PVC Pass Throughs
  • 10 PVC GM's
  • 10 PVC OHS Squats
  • 12 steps overhead lunge
  • 8 T2B
  • 4 Burpee Broad Jumps
  • 500m Row

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Mobility:
3:00 min banded pigeon (90 sec each side) 

Strength :  
Dynamic Effort .
9X3 Box Squats Start at 50% 0f 1RM add resistance bands
6X3  DeadLift 60% of 1 RM add resistance bands

Accessory Work:
3X12 Weighted Good Mornings
3X8 GHD Sit Ups
3X6 HEAVY DB shrugs

Get Swole Pandas

 

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