10min AMRAP
10 e/s Quadruped Hip Extensions
20sec Glute Bridge
2 Wall Walks
:20 Row Sprint
Then…,
Complete 5 Sets of…
Back Rack Lunge (5 each leg)
Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.
*immediately superset
Seg Clean Deadlift 5-5-5-5-5
Focus on position. (Start, mid shin, above knee, mid thigh). Pause at each position.
*Rest 2min. And start back on the lunges.
Then..,
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 American KB Swings 53/35
RX+ is 70/53lb
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