Warm Up:
3min Row/Bike
:10 1-leg Glute bridge Hold-R
:10 1-leg Glute bridge Hold-L
:10 Hollow Rock
:10 Down dog
x4
Strength:
OTM-10min
12-15 RKBs (H)
10-15 GHD/T2Post
“Sirens”
1k Rowing
30 Box Jumps
10 Sandbag over bar
-FT-
Over Kids bar, at height of mid ribs
Extras:
3×15 Glute Ham Roller
3×15 Reverse Hyper
4 min Belt Squat March