1:15 ON :40 OFF 1x5 (AMRAPS)-------------(1)-------------20 UB KB Swing + ME Goblet Lunge Hold*-------------(2)-------------60 Drag Rope + ME Pike Hold**-------------(3)-------------:45 SKI + ME Hollow Hold
*Hold w/ knee 2 inches off ground. Scale to non weighted if you have to take more than 2 breaks. Switch forward leg whenever necessary to make both sides equal
**If your feet are slipping, scale to HS Hold
3-4 sets - 10 mins
6/6 SL Rower Hamstring Curls
8 Glute Bridge on the Rower
Plank Crawl down + 5 Pike ups + Plank Crawl back
6/6 High Step Ups
12 Banded Bridged Alt Floor Press
1:00 min Ski
Cash out
2x
20 Hollow Heel Slides
20 Quadrupled Leg Ext
20/20 Plank Hold Clamshells (add light band if desired)
20 Weight Sit-ups