https://youtu.be/ZIyqgAy1mKo
WARM UP
4R/4L DB high pulls (strict) 8R/8L reverse lunge knee drives + 12 deadlifts + 16 jumping jacks – 4x
STRENGTH
10 feet elevated glute bridge (hold :02sec at top)
15 RKBS
20 alt FR step ups (focus on rise through top foot)
**4x – rest as needed**
8R muscle snatch + 8R push press
8L muscle snatch + 8L push press
8R/8L shoulder circles w/ water bottle
**4x – rest as needed**
WORKOUT
5 G2OH
10 burpees
15 HR push ups
20 G2OH
25 burpees
30 HR push ups
35 G2OH
40 burpees
45 HR push ups