2x use as warm up
45 Jumping Jacks or Double Unders
8-10 Rower Pike Ups
10yd/10yd Lateral Banded Walks (rig length and back)
2x
8/8 Leg KOT split squat (bw, db or kb)
10/10 SL Hip Flex KB March https://www.youtube.com/watch?v=RO57Szu8hx4
2/leg Hip Flex Banded Distraction (Band around SL Hip) https://www.google.com/search?client=firefox-b-
1-d&q=hip+flex+banded+distraction#kpvalbx=_dkBpY6SlGJ2ykvQPkda_oAQ_27
2x
8 Cyclist KB Squat
:20/:20 SL Glute Bridge Hold
Strength
Tempo Back Squat
2 warm up sets of 4-5 reps,then
Tempo Back Squat
3-3-3-3 (3131)
6/6 SL Hand Supported RDL
AMRAP 12
10/7 calorie bike or 15/10 rower
5-10 pull ups
5-10 deadlifts (use 80-90% of today’s squat)
We are giving a range for the pull ups and deadlifts,
Choose something that allows you to keep moving steadily