"Sky Scraping Pyramid"

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

25:00 Amrap (Pyramid up by 2s)

(2, 4, 6, 8, 10, 12……)

• Push ups

• Inverted rows

• Hex press (start heavy, decrease weight as needed)

• Underhand db bent over row (start heavy, decrease weight as needed)

• Squat to upright row

• DB Front rack back step lunge

• Single leg DB glute bridge (on Bench or box/ moderate to heavy weight each side)

• Side sit ups (each side)