Strength: 15 min
4 rounds:
10 Weighted Hip Thrust @ moderate weight
8 Alternating Double DB Step Back Lunges (Front Rack) (each side)
4 Rounds
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
Metcon: MONOSTRUCTURAL
EMOM x 6
10/8 Calorie Bike
-Rest 2 min-
EMOM x 6
12/10 Calorie row
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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