Warm Up: 6min:

10m Beast Walk
6 Kang Squats
4 Inch Worms
30s/Side Pigeon Stretch
15 Glute Bridges

Strength: Lower Body

3 Super Sets of:
10 Tempo Narrow Stance Goblet Squat
8/8 Cossack Squat
10/Side Single Leg Deadlift

Conditioning

2-3 Rounds alternating A1, A2

A1. 2-minute AMRAP
10 Russian Twist
8/8 Side Plank Rotations
10 Thruster

– Rest 2:00 minutes –

A2. 2-minute AMRAP
4 Pike Push ups
4 Single Arm Devil’s Presses

– Rest 2:00 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 constand 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: KB-Complex: Single Leg Romanian Deadlift + Clean + Single Arm Press
perform 3-5 Clean Reps each side