After you complete the foundation work sequence (see members area at gymlesslyfit.com) get after this 4 round workout.
6-8 DB front squat with 3 second lower
16 Walking DB lunges
12 Overhead DB march
Front Squat with 3sec Lower
Start with your feet in your squat position and the weights in the racked position at the shoulders
As you inhale, slowly push your hips back and down over the course of 3 seconds. Be sure to keep your chest upright
Once you hit the bottom of the squat reverse the movement, exhaling as you stand
Walking DB Lunges
With your feet hip width apart, step forward and drop your back knee down the floor
As you exhale, pull yourself up to standing keeping your chest upright
Alternate feet as you work to 16 total reps
Overhead DB March
Clean the weights up the the racked position
With a zipped up brace, exhale and press the weights directly overhead - fight to keep your ribcage down and over your pelvis.
Exhale each time you bring your knee up to hip height