In the Middle

Warm-up:

1:00 Plate Switches

1:00 Plank

50 Glute Bridges

Arm Circles

20 OH Squat Warm-up (PVC or Light Bar)

20 Good Mornings (PVC or Light Bar)


Option 1: > 3 Months

Complete 3 Rounds For Perfection

200m Farmer Carry 20/35

1:00 6” Leg Hold

40 Side-Ups R

40 Side-Ups L

20 OH Squats 25/45

40 Cobras (the last part of Y-T-Cobra)

40 Sit-ups



Option 2: < 3 Months

Complete 3 Rounds For Perfection

200m Farmer Carry 15/25

1:00 6” Leg Hold

30 Side-Ups R

30 Side-Ups L

20 OH Squats 15/35

30 Cobras (the last part of Y-T-Cobra)

30 Sit-ups


Option 3: < 1 Month

Complete 2-3 Rounds For Perfection

100m Farmer Carry 10/15

30 Second 6” Leg Hold

10 Side-Ups R

10 Side-Ups L

10 OH Squat Practice (Light bar or PVC)

10 Cobras (the last part of Y-T-Cobra)

10 Sit-ups


Option 4: Strength Focus