4 8

WARM-UP

20 MIN

Glute Smash / Floss - 2:00 each side

THEN

12 Single Leg RDL (ea/s)
10 Kang Squats ('good morning' to 'back sq')
20 sec Glute Bridge March ('bridge', 'kick')
8 Ring Rows
20 sec Flutter Kicks

STRENGTH

3 Rnds - 2 min rest

10 gob sq

WORK-OUT

 9 Rounds

7 Deadlifts 135/95
8 Goblet Squats 53/35
9 Elevated Ring Rows

OR 

 9 Rounds
7 Deadlifts 95/65
8 Goblet Squats 53/35
 9 Tough Ring Rows

OR 

 9 Rounds

7 Deadlifts 65/45 

8 Goblet Squats 35/26 

9 Tough Ring Rows

 FINISHER

10 rnds -  each 90 sec
200m Run