Warm Up
3 Rounds
15 Band Good Mornings
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl
EMOM 8 (4 rounds each)
A) 8 Russian KB swings
B) 12 Banded Hip Bridges
Strength
Deadlift (30 Min)
Prep 1×10 RDL w/bar, 3×5 working up
Work: 3×5 (~75% 1RM or weight you could lift for 10-12 reps)
Met Con
5 Rounds for time (12 Min Cap)
12 KB Swings
24 Ab Mat Sit Ups
3 Rounds NFT
10 DB/KB Side Bends/side
20 Spider Planks (10/side) slow and controlled
Mobility
Band Hamstring Series
