DSC_0086Health:
A. 3-4 Sets:
BB Rear Lunge or Split Squat; 5-6 reps per side
Romanian Deadlift @30X1 x 5-6 reps
B.3 sets for reps:
1 min Ball Slams + 1 min russian twist
1 min DB Thruster + 1 min walking Lunge
1 min Sled Pull Backward + 1 min sled pull Forward
C. Glute Stretch or pigeon 2 min each

Fitness & Performance:
A. 3-4 Sets:
BB Rear Lunge or Split Squat; 10-12 reps per side
Romanian Deadlift @30X1 x 10-12 reps
B.3 sets for reps:
1 min Ball Slams + 1 min russian twist
1 min Wall Ball + 1 min walking Lunge
1 min Sled Pull Backward + 1 min sled pull Forward
C. Glute Stretch or pigeon 2 min each

Powerlifting:
A. Military Press Build to EDM 6×3 – 85%
B. Incline Bench 4×6
C. BB Rows 6×6
D. Dips 5xAMRAP