10:00 continuous movement
10 pvc pass throughs
10 good mornings
10 dips
5 kang squats
20 glute bridges (:01 hold at top)
10 reverse lunges
:30 bent hollo rock
3 rounds:
1)kang squat
3 reps – 3131 tempo (:03 bow, :01 pause, :03 to squat, :01 pause. REPEAT on the up)
2) weighted glute bridge
14 reps – :02 up, :01 pause on ground
3) contralateral weighted rnt reverse lunges
6/leg – :03 down, :01 pause at bottom
HOME GYM:
10:00 EMOM
5 deadlift (225/155)
10 dip
DB/KB/MB:
10:00 EMOM
10 dual/single sumo deadlift
10 dip
BODY WEIGHT:
10:00 EMOM
10 odd object sumo deadlift
10 dip
Gymnastics:
3 rounds:
10 4 point heel tap
10 jefferson curls
10/10 pistols
5 kick ups
:30 adductor hold each side
1:00 pike stretch
:30/:30 straddle, side stretch
