Warm Up
2 Sets of:
8 Tempo Goblet Squats
5 Inch Worms
6/6 Cossack Squats
30 sec. Couch Stretch
20 sec. Glute Bridge Hold

Strength: Lower Body
3 Super Sets of:
10/10 Feet Elevated Single Leg RDL
8-12 Glute Bridge V-Walk Out
8/8 Weighted Cossack Squats
20/20 Side Star Plank Hold (sc: Side Plank Leg Raises)

Conditioning
2 Rounds alternating A1, A2

A1. 3-minute AMRAP
8 Burpee Tuck Jumps
10 Alt. Front Rack Lunges
– Rest 1:30 minutes –

A2. 3-minute AMRAP
8 Jumping Lunges
12 Reverse Lunges
20 Crossbody Mountain Climber
– Rest 1:30 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constant pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Weekly Challenge:
Max Effort: Wall Sit-Hold!