15 minutes (2 rounds):
1 minute 90/90 hip swivel + 30s/side rotations
1 minute dowel reach backs on bench
30s/side ankle over toe lunges (foot on bench)
1 minute alt. T-spine rotations
10/10 Glute slide curls
Front Squat 8 x 4
– 90 seconds rest (4+ heavy sets)
4 sets:
8/8 weighted DB box step ups
20 Russian KB swings
5 sets: 30s/side side plank banded rows
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
