1:20 ON :40 OFF -2x2 (AMRAPS)------------(1)------------8 Burpees Over Bench + ME High Plank Bench Up Downs------------(2)------------20 KBS (Russ) + ME KB Deadbug------------(3)------------200m Row + ME Slam Ball
3-4 rounds
8/8/8 SL Hip Thrust each leg + 8 Hip Thrusts + 3 sec squeeze
16 High Plank Bench Up Downs
8/8/8 Dbl DB Staggered Stance RDLs each leg + 8 RDLs
12-16 Hollow Banded Lat Pulldowns
8/8 Cossack Squat (to target, add weight if able)
12/12 Split Stance Wallball Side Toss