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WARM UP/Cardio: 15 min run or complete in any order;
5 min Bike
5 min Row
5 min EMOM(10ish burpees or 15ish up downs)
Workout:
4 sets of 12
Bulgarian Split Squats
4 sets of 10
Weighted Glute Bridge
4 sets of 8
Front Sqauats
Core Finisher:
Accumulate 1 min Holding an L-sit then do either. 60 GHD Situps or 90 Abmat situps
EXTRA:
21 min EMOM
Min 1: 20/15 Assualt Bike Cal
Min 2: 10 Double DB thrusters 50/35s
Min 3: rest