2x
50 Single Unders
10 Side Plank Rotations R
10 Side Plank Rotations L
20 Double Unders
10 Single Leg Glute Bridges R
10 Single Leg Glute Bridges L
Then..,
EMOM x 9mins
1st minute – Lateral mini band walk x12eacb way
2nd minute – 40sec Bike/row/ski/run
3rd minute – 8-10 Burpee (No Jump No Clap)
Then..,
Complete 4 sets:
Back squat 1 1/4 reps
4-6 reps :3neg
right into
Deficit db sumo squat
12 reps. no pause at top.
Then..,
Complete 3 sets:
15 landmine front squats :3neg
–immediately—
12 DB walking lunges
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