1:00 Cardio Choice

10 Deadbugs

10 Paused Glute Bridge-Ups

15 Air Squats

Into…

1:00 Cardio Choice

5 Inchworm + Up-Dog to Down-Dog

:30 KB Front Rack + :30 KB OH Hold

10 Cossack Squats

10 Glute Bridge-Ups

Into…

1:00 Cardio Choice

10 Banded Deadbugs

:30 Dead Hang

:30 Plank/Hollow/Tuck Hold

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 Glute Bridge-Ups

10 Alt. Cossack Squats

1:00 KB Hold (Athlete Choice)*

*Option for Overhead, Front Rack, Farmers Hold.

Into…

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 Banded Deadbugs

10 Inchworm + Up-Dog to Down-Dog

1:00 Static Hold*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

Dead Hang

HS Hold

(No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

:45/:45 Foam Roll Lats

10 Alt. Calf Piked Calf Stretches

1:00 Foam Roll Upper Back

-Rest as Needed b/t Sets-

(No Measure)