https://youtu.be/Rsppv6dm_zw
WARM UP
5R/5L glute bridges + 5 squat complexes + 5R/5L plank windmills – 3x
STRENGTH
A1) 20 glute bridges + :10sec hold at the top of the final rep
A2) 15 supermans (slow and controlled)
A3) 10 tempo goblet squats (31×1)
**3x, rest as needed between rounds**
B1) 10 tempo bulgarian split squats (2011)
B2) 10 tempo single arm bent over rows (2011)
B3)
10 tempo push ups (2011)
**3x, rest as needed between rounds**
WORKOUT
AMRAP 16min of:
SA alt RKBS
Alt weighted step ups
2/2, 4/4, 6/6, 8/8, 10/10, etc