WARM UP

2 Rounds:

• 12 glute bridges
• 8/8 bird dogs
• 10 supermans

MOBILITY

1:00/1:00 lying figure 4
1:00 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 8/6/6/4 pause squats w. 5 second pause
• 15 monster band shoulder press
• 10 rev. hyper extension
• rest :90

B. Series – 3 Rounds:

• 8/8 RFE split squats
• 10 partner nordic hamstring curls
• 1:00 plank
• rest 1:00

STRENGTH CONDITIONING

10 Minute AMRAP

• 50 singles
• 2 double kb deadlifts
• 2 double kb front squats
• 2 double kb strict press