Warm Up:

:20 High Knees

:20 Butt Kickers

:20 Plank Shoulder Touches

:20 Plank Thigh Touches

:20 Table Top Hold (Stationary Crab Walk)

2 Rounds:

10 ea/Side Plank Hip Raises

5 Sumo Stance Triple Touch (L + R + Middle = 1 rep, stand up after every single touch)

Build: Glutes and Hamstrings

Every 3:00 x 3 Sets:

12-15 Glute Bridges with a 2 Sec pause at the top of each rep

10 Romanian Deadlifts with a 2 sec Lower on each rep

*Same weight for both exercises

Conditioning:

For Time (15 Min Cap)

10 Hang “Bandersnatch” (R arm)

5 Updowns

10 Hang “Bandersnatch” (L arm)

5 Updowns

8 Hang Bandersnatch(R arm)

5 Updowns

8 Hang Bandersnatch (L arm)

5 Updowns

6 Hang Bandersnatch(R arm)

5 Updowns

6 Hang Bandersnatch (L arm)

5 Updowns

4 Hang Bandersnatch (R arm)

5 Updowns

4 Hang Bandersnatch (L arm)

5 Updowns

2 Hang Bandersnatch (R arm)

5 Updowns

2 Hang Bandersnatch (L arm)

Cooldown:

Single Leg Frog Stretch x :30 each side (https://youtu.be/YFsts41JrOE)

Seated Sumo Forward fold x :30

3:00 of Clean yo Stuff!