Warm Up:
3min Cardio Machine
:15 ASQ
:15 Reaching Spiderman
:15 1-leg Glute bridge-R
:15 1-leg Glute bridge-L
x4
Strength:
BSQ 3-3-3-3-3
E3M
“Father Figures”
:45/:15 Alt x12
Landmine oblique twists
Split Squat (DB/KB)
Wall Sit
Finisher: 1 x 50 KB Glute Bridge
Extras:
8 Hip Ext+:30 Back Ext hold
15 GHD sit ups
X4 sets
3×15 Reverse Hypers