Brass Crucible

🧽 Soft Tissue Preparation 5'

Foam roll glutes: 60 seconds each side

Foam roll hamstrings: 60 seconds each side

Foam roll quads: 60 seconds each side

🔥 Activation

• {{exercise:bird-dog:Bird Dog}}

• 3 x 12 reps {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

💪 Main Workout (TABATA 24')

• {{exercise:0413:dumbbell squat}} (20s work / 10s rest x 8 rounds)

• {{exercise:0352:dumbbell neutral grip bench press}} (20s work / 10s rest x 8 rounds)

• {{exercise:0292:dumbbell one arm bent-over row}} (20s work / 10s rest x 8 rounds per side)

• {{exercise:high-knees-cardio:High Knees}} (20s work / 10s rest x 8 rounds)

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Complete as many clean rounds as possible without sacrificing technique.

• 30 seconds {{exercise:high-knees:High Knees}}

• 10 reps {{exercise:0514:jump squat}}

• 12 reps {{exercise:0662:push-up}}

• 30 seconds {{exercise:0001:3/4 sit-up}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}} — 30 sec hold

• {{exercise:1713:assisted prone lying quads stretch}} — 30 sec hold

• {{exercise:1271:chest and front of shoulder stretch}} — 30 sec hold