5 14

WARMUP

2 rnds, 30s of each
Glute Bridge hold
Superman hold
Hollow Hold
F-L-R (Plank) hold

then
3 rnds
10 Russian Kbs Sw each set heavier
        (glutes!!!)
10 Air Squats
 

BUYIN

10 min EMOM
kb sw

OR

strength:
Deadlifts

WORKOUT

AMRAP in 8: 1-2-3-etc ...

•  Deadlift 185/135
   OR .  155/115
        OR . 95/65
• R One-arm Kb Press  53/35
    OR  35/26
        OR .  26/18
• Jumping Squat over Bar    x 2
• L One-arm Kb Press

BONUS

2:00   Run/Row/@ 70%
   3:00   (ea/s) Couch Stretch
2:00   (ea/s) Airbike/Row/Ski @ 70%
   2:00   Banded Overhead Distraction
2:00   Run /Row @ 70%
   3:00   (ea/s) Glute Smash & Floss