Structural Strength Work
3 sets for quality:
A1. 12-15 Cyclist Front Squats @ 30X0 tempo
A2. 8-10 DB Bent Over Single Arm Rows – 2s pause at chest
A3. 8-12 Weighted Push Ups @ 21X1 tempo
B. Tabata (20s on 10s off x 8 sets on each)
KB Floor Press
Rest 1 min
Weighted Wall Sit Hold