Warm Up:
Old Man
20 Jumping Jacks
5 Tempo Goblet Squat
10 Birddogs
10 Glute bridges
6mins
Strength:
5-5-5+ BSQ
15mins
Last round is max reps
“Stairmegeddon”
OTM-Alt-16mins
20 DBL KB Pulsing Lunges
20 RKBS (single KB)
10 KB Step Ups (single)
15 KB Sit ups (Single)
Extras:
1×100 Med Ball Russain Twists
1×100 Banded GM