Warm Up

2 min legs only bike

3 rounds

10/10 single leg glute bride up

10/10 alt v up

5/5 neck rolls each direction

10 barbell good mornings (narrow feet)

Strength

Glute Bridge Up

4 sets of 8. Pause and flex at top of each rep.

Workout

1-2-3-4-5-6-7-8-9-10

Unbroken Deadlifts 225/155

20 shoulder taps(T2) or 50’ bear crawl(T1)

Run 1 lap

*shoulder taps are performed in a handstand against the wall.

20 min cap

T3: 275/185 and 25’ unbroken hsw instead of shoulder taps