Warm-up
15 minutes:
20 Standing bicycle crunch
10 Half squat + rotation
20 Good mornings
10 Samson stretch
20s Wall sit hold
60s Cardio
Strength
Every 2 minutes x8 sets (Alternating sides):
1 Half turkish getup
1 Full turkish getup
4 One arm thrusters
6 One and a half front rack split squats
WOD
6 sets for max reps:
30s Front squats
30s Reverse lunges
*At the start of every 30s perform 1 burpee
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
Back squat @21X1, 5 reps, every 2:00 x 5 sets 1 warm-up + 3 sets:10 dumbbell RDLs @30X110 reps per leg, dumbbell floor slider reverse
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
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