WARM-UP
10 Bird Dog/side https://youtu.be/lRgySxRBMM4
rest 15 sec
30 sec Glute Bridge Static Hold
rest 15 sec
3 Inch worms + Push-ups
rest 60 sec
3 SETS
3 wall walk
rest 60 sec
Superman hold 30-30 sec Bent HolLow Hold https://youtu.be/sB4c9N3SPjY
Rest 60 sec
Single Leg Glute Bridge 12/leg
Rest 60 sec
FULL-BODY WORKOUT
EMOM 12’
MIN 1&2 run 400m
MIN 3 max burpees
Rest 3’
AMRAP 10’
Run 200m
30 Lateral Hops
10 Down-ups