B-MG 041

Warmup 

3 rounds:

- 30 Goblet Squats (20-30lbs plate or dumbbell)

- 30 Push Ups

- 1min Superman Plank

  

3 rounds:

- 20 Hamstring Curls (Medium weight)

- 15 Dumbbell Flyes (10-20 lbs dumbbells)

- 20 Rocket Jumps

 

 

 

  

3 rounds:

- Isometric hold Iron Cross 10 lbs dumbbells, for 30 to 60s

- 40 Side Lunges (20 each side)

- 15 Explosive Bench Push Ups