Warm up:
20 90/90 hip switch
10 Cat cows
10/side Firehydrants
8/side active pigeons
10 Bodyweight goodmornings
3/side WGS
30 sec glutebridge hold
30 Banded pull aparts
Pull day Thursday
Unilateral Pulls (4 sets) 1 Set every 4 min
8/side Bstance deadlifts
8/side Bird dog rows
15 Banded Hip Thrust
5 Rounds (15 min cap)
20 Russian Kettlebell Swings (24/16kg)
20m Pinch Grip Carry (2x25/2x15)
15/12 Calorie Bike
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