Perform the 4 warm up exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes.
Warm up:
-switch kicks 3 x 20 sec
-jump lunges 3 x 20 sec
-Inch worm to push up 3 x 20 sec
-Body weight forward + side lunge 3 x 20 sec
Superset 1:
- DB hang cleans 3 x 15
-forward lunge snatch (left & right) 3 x 15
Superset 2:
-staggered stance power squat 3 x 15
- kneeling superman (bird dog) 3 x 12
Superset 3:
DB renegade offset rows 3 x 12 each side
-sit up to leg raise 3 x 15
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