Warm Up
10 Bird dogs
High knees Down and Back
10 Reverse Hypers
Butt kickers
10 Push Up to Alt TOE touch
Bear crawl
Strength
20 Min
Back Squat
4×5 at 70%
Rest 3-4 min between sets and use
no belt unless injured
Workout
5 rounds
20 DB Deadlifts 50s/35s
20 air squats
50 dubs
T1: modify as needed
single unders 2:1
T2: as written
T3: unbroken dubs