Warm up
3 rounds
10 side lunges
10 dead bugs
3 rounds
15 single leg glute bridges foot on bosu ball (each side/blue side up)
3 rounds
8 bosu ball push ups (blue side up)
4 Spider-Man lunges
3 rounds
10 bird dogs
10 Superman on bosu ball (feet on floor)
Workout
5 rounds
8 incline bench press (moderate/heavy)
16 bosu ball bench w/ neutral grip
1:00 side plank (one side only)
5 rounds
8 barbell squats (moderate/heavy)
16 bosu ball squats (
1:00 side plank (one side only)
5 rounds
8 close arm bench (moderate/heavy)
16 bosu ball db bench
1:00 plank
5 rounds
8 barbell stiff leg deadlift (moderate/heavy)
16 bosu rear foot elevated lunge pulse (each side
1:00 butterfly crunch
5 rounds
8 db burpee (moderate/heavy)
16 bosu ball crunches
1:00 db tricep extensions
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