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Warm up Circuit 1:

Bicycles Hip Heists Neck bridges Sit throughs Repeat no rest

Warm Up circuit 2:

Hindu push ups Inverted rows Hindu squats Kettlebell swings Repeat no rest

Barbell Front squat to Shoulder Press :

2 warm up sets 5 progressive sets 90 sec rest between 50-70% max

Pull ups:

3 sets neutral, 3 sets wide, 3 sets close and supinated grip. 45-60 sec rest between

Deadlift:

3 warm up sets 4 progressive sets 60-75%max rest 2 mins between each

Sledgehammer on tire for a finisher

Goose steps and roman salutes for a cool down

Edit: 3-5forward bounds immediately after each deadlift set, and 3-5 squat jumps after front squats. Just about finished the deadlift portion

Warm up Circuit 1: >Bicycles Hip Heists Neck bridges Sit throughs Repeat no rest Warm Up circuit 2: >Hindu push ups Inverted rows Hindu squats Kettlebell swings Repeat no rest Barbell Front squat to Shoulder Press : >2 warm up sets 5 progressive sets 90 sec rest between 50-70% max Pull ups: >3 sets neutral, 3 sets wide, 3 sets close and supinated grip. 45-60 sec rest between Deadlift: >3 warm up sets 4 progressive sets 60-75%max rest 2 mins between each Sledgehammer on tire for a finisher Goose steps and roman salutes for a cool down Edit: 3-5forward bounds immediately after each deadlift set, and 3-5 squat jumps after front squats. Just about finished the deadlift portion

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[–] • 0 pt

I mean, if you want to be specific they are called "dand" in curry nigger speak