Perform 3 rounds, 10 reps of each exercise.
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|Pillar Prep||Check out our post on Pillar Prep to get warm-up ideas!|
|Two Arm Loaded Carry||Using two Kettlebells, walk 20-30yards, then turn around and walk back. Keep your steps short, rib cage down and abs tight.|
|Plank Row||Using a bench, have one arm on the bench and other arm with a weight. Keep your body straight and make sure your hips don’t elevate.|
|Paloff Press||Using a cable machine, grab handle with both arms. While facing the machine turn 90 degrees to your right. Make sure cable is adjusted to chest height. Keeping the handle at chest to start, then push it out away from you. Keep knees bent and core engaged. Repeat on left side.|
|Single Arm Loaded Squat
||Keeping one dumbbell/kettlebell at your side lower down into a deep squat, knees should come to 90 degree angles. Be sure to keep your knees and hips facing forward at all time.|
|Regeneration||Ask a fitness specialist for some ideas!|