DROP TO BASE MD
https://www.youtube.com/watch?v=FnEOspio5us
SET
4
REPS
8
WEIGHT
4kg +
TEMPO
REST
30s
DAY 3 MD 1
Rotational MB Slam
https://www.youtube.com/watch?v=2ubF0fUggSc
SET
4
REPS
8/8
WEIGHT
4kg
TEMPO
REST
60s
DAY 3 MD 2
ROLLOUT BARBELL
https://www.youtube.com/watch?v=AMp5OCxyTm8
SET
4
REPS
12
WEIGHT
30kg
TEMPO
REST
DAY 3 A1
SB Glute Bridge March / Legs at Ball
https://www.youtube.com/watch?v=ykntjD8oqnA
SET
4
REPS
12/12
WEIGHT
TEMPO
REST
DAY 3 A2
Side plank w/ lower leg hip flex
https://www.youtube.com/watch?v=7miuRGdgJmA
SET
4
REPS
12/12
WEIGHT
TEMPO
REST
30s
DAY 3 A3
Leg Lowering Unsupported
https://www.youtube.com/watch?v=caC-gV4nh4o
SET
4
REPS
12/12
WEIGHT
TEMPO
REST
DAY 3 B1
KB HOLD w/ MARCH
https://www.youtube.com/watch?v=pzqQZFS0ASE
SET
4
REPS
12/12
WEIGHT
12kg +
TEMPO
REST
DAY 3 B2
Plate Chop – Low to High / Standing (Propulsive)
https://www.youtube.com/watch?v=oJidAPpI12I
SET
4
REPS
12/12
WEIGHT
5kg
TEMPO
REST
DAY 3 B3