Warm up
3 rounds
:25 bird dogs
:25 plank
3 rounds
:25 bench glute bridge
:25 windmills
3 rounds
:25 lunges
:25 inchworm w/pull up
3 rounds
:25 db rows (light to moderate)
:25 Spider-Man lunge
1 * 40 lunges (bodyweight)
Workout
5 rounds
16 barbell squats (light/moderate weight)
5 rounds
12 lat pull downs
5 rounds
20 leg extensions (full range)
4 rounds
15 tricycles
4 rounds
4 negative inverted rows (4 second lat pull down)
4 rounds
20 fire hydrants (each side)
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