WARM-UP
3 SETS
Quadruped Hip ext 10/leg
rest 30 sec
Scap CARS 6-8 per direction
rest 30 sec
Split Squat 10/LEG
rest 60 sec
3 SETS
Prisoner Kang squat @4040 12-14 reps
Rest 45 sec
Bed Sheet BoDy Row @4020 12-14 reps
Rest 45 sec
Curtsy Squat @31X0 6-8/Alt leg
Rest 45 sec
INTENSITY WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Alternating Cossack Squat 1rep= Left+right
Between each sets 6 Burpees + step-ups on box
Rest 5’
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hollow rock
Tuck Jump
Down ups
CORE FINISHER
3 SETS
40 Bicycle Crunches
20 Windshield Wipers