WARM UP
3 SETS SQUAT CLEAN AND JERK
3 SETS OH SQUAT (ONE SECOND PAUSE AT BOTTOM)
3 SETS RFESS SQUATS (REAR FOOT ELEVATED SPLIT SQUATS)
3 SETS SINGLE LEG DEADLIFT
3 SETS SUMO DEADLIFT
3 SETS SHSPU (STRICT HAND STAND PUSH UPS)
COOL DOWN/MOBILITY
OPTIONS
MFA 90
STRENGTH BUILDING WITH REPS OF 5 EACH OR 6,5,4 FOR THREE SETS AND INCRESES IN WEIGHT EACH SET
MFA 180
FAST CARDIO PACED WITH LIGHT WEIGH AND REPS AT 10 PER SET OR EVEN 12,10,8
MFA FREESTYLE
DO REPS AS YOU SEE FIT WITHOUT ANY SET NUMBER
