Warm up: (10 min)
20 90/90 hip switch
10/side Firehyrdrants
10 Plate Squat Reaches
10 Plate Ground to overhead
10 Pike calf raises
5/side worlds greatest stretch
30 Sec Glute bridge hold
Main Strength: 3 sets (12-15 min cap)
15 Banded Floor Hipthrust
30 sec /side copanhagen planks
6/side single dumbell reverse lunge to knee drive (35/30)
Body weight Conditioning: 5 Rounds for time (17 min cap)
30 Seal jacks
20 Alternating Bodyweight Reverse lunges
10 Burpee Step ups (24/20)
3nd Floor run
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