Train on Purpose 4

T.O.P.

Warm up: Cardio and Mobility

Workout: Perform all sets of each exercise before moving onto the next.

A1: Box Squats – 15 reps, 4 sets
B1: Single Leg KB deadlift – 15 reps (each side), 4 sets
C1: KB Squat to Rotational Press – 15 reps (each side), 4 sets
D1: Glute Bridge Dumbbell Chest Press, 15 reps, 4 sets
E1: Pull Ups – AMRAP (stopping 1-2 reps short of failure), 3 sets

F1: Sprint/Jog – (15 minutes) Start running, get up to max speed and sprint for 15 seconds, then jog lightly for 45 seconds. Continue this for 15 minutes.

Cool Down: Light Cardio or Walking 5 minutes, stretch and foam roll.