Tone dEaF

STRENGTH

Back Squat

4 x 4

70% to 80% for working sets

CONDITIONING

21-15-9

Lateral Burpees Over The Bar

Shoulder to Overhead (115/75)

KB Swings (53/35)

CORE/MOBILITY

1 Min Puppy Pose

30 Candlesticks

1 Min Forward Fold