Warm up:

2 Rounds:

10 alternating death march steps

5 Tempo knee push-ups (202)

10 Cat Cow iterations

5 Boot strap squats

:30-45 second Plank

2 Rounds:

(single DB or empty bar)

8 Romanian Deadlifts

8 Jefferson Curls

8 Glute Bridges

:10-15 second hollow hold

Conditioning:

Every 4:00 x 5 sets:

3 Rounds

7 Pushups

7 Deadlifts

7 SItups

*If using a barbell, increase weight every 3 mins.. start light and build to something tough for that last round 

*Within each 3 min interval you will do 3 rounds of pushups, deadlifts and Situps

-Once you complete those 3 rounds you can rest/change weights in the remaining time

Cooldown:

3:00 easy cardio

#Shoplocal