Warm up with 50 squats, 50 3-D lunges, 100 box steps
The rep count for the below exercises is 20, 18, 16. As the reps decrease, increase the weight.
DB Romanian deadlifts
Cool down with 60 weighted ball knee bent wipers. Try holding the ball between the knees with crossed ankles. Helps with not getting gut punched with a weighted ball 🤣.
Then complete 60 overhead weighted crunches.