warm up
3 rounds (4:00)
:25 bird dog
:25 glute bridge
:25 tuck and roll (straddle)
3 rounds (4:00)
:25 lateral band walk
:25 lateral band walk
:25 good mornings
3 rounds (4:00)
:25 sled push (light weight)
:25 Spider-Man lunge
:25 db bicep curls
Workout
6 rounds (12:00)
:30 sled push
:10 rest
:30 db lunge (moderate weight)
:10 rest
:30 single leg good morning (1 leg only)
:10 rest
5 rounds (9:00)
:35 leg curls
:15 rest
:15 rest
4 rounds (7:00)
:30 db rear foot elevated lunge
:10 rest
:30 db rear foot elevated lunge
:30 rest
3 rounds (4:00)
:35 leg extensions
:35 rest
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