2-3 Sets:
20 Single Leg Alt V-Ups
immediately into
:20 Sec Side Plank on R
:20 Sec Side Plank on L
:30 Sec Front Plank Hold
Then..
(Week 1 of 4)
Every 1:15 x 6 sets
Odd: 12-15 RKBS (waist height/heavy)
Even: 10/10 Banded Bulgarian split squats
The KB swings should be heavy, and the focus is slowing them down and squeezing your glutes. The KB should only get to about waist height.
The banded bulgarian split squats
option 1: Band under your foot, and behind your neck
option 2: Stand on the middle of the band, hold the band in either hand choking down to create more band tension
This should be about :30 work :30 rest
Then..
13 min Ascending Ladder
10-20-30-40-…
Air Squat
5-10-15-20…
Deadlift 205/155 or 155/105
Pull Up / banded/ ring row
DBL DB Push Press 50/35
*Complete 10 Air SQuats into 5 Deadlifts, 5 pull ups, 5 push ups. Complete then 20 Air Squats into 10 Deadlifts + 10 Pull Ups + 10 Push Ups…. and so on for 13 MInutes!