Warmup

• 3 Sets NFT
• 30sec Banded Single Leg Hip Thrust Isometric
• rest 15sec
• Feet Elevated Thoracic Bridge 30sec (slightly lower feet than last week)
• rest 15sec
• 10sec L-Sit on Parallettes
• 10sec Single Leg L-Sit on Parallettes R
• 10sec Single Leg L-Sit on Parallettes L
• rest 15sec
• 25′ Lateral Shuffle x 2 /side 100′ total (quick feet)
• rest 60sec
  +
• Hip Mobility x 4mins
  KB Cossack Flow and Holds  
  
  L Sit on Parallettes https://youtu.be/lLu9U0G7Ogw
  Single Leg L-Sit on Parallettes https://youtu.be/V3hnphPbiAg
  Lateral Shuffle https://youtu.be/VfQ58fyf_Cs
  KB Cossack Flow and Holds https://youtu.be/EH_AKxcF3_U

A) Clean Grip RDL

• 2-3 Heavier @ 50X0 + 10-12 Lighter @ 1010; rest 2-3min x 4 sets
  *Strip set – perform 2-3 reps at a moderately tough weight, immediately strip the load and perform 10-12 reps at the lighter load and quicker tempo
  Demo video https://youtu.be/A9vCfTTMndA

B1) Glute Bridge Barbell Floor Press

31X1; 6-8reps; x 2 sets; 31X1; 4-6reps x 1 set; rest 45sec
Demo video https://youtu.be/ZhHKD5QLsd4

B2) Incline Single Arm Dumbbell Prone Row

40X1; 4-6reps/arm; rest 90sec x 3 sets
Demo video https://youtu.be/EI92LU3Dr6o

C1) Landmine Single Leg Romanian Deadlift

3010; 6-8/leg; rest 60sec x 2
Demo video https://youtu.be/_FggCDeGW4E

C2) Landmine Oblique Twist

8-10/side; slow and controlled throughout range of motion; rest 60sec x 2
Demo video https://youtu.be/4dGj7rES9pY

D) 12mins Continuous Work Grinder

• 5 Single Arm Turkish Sit Up R
• 5 Single Arm KB Z Press R
• 3 Wall Walks
• 5 Single Arm Turkish Sit Up L
• 5 Single Arm KB Z Press L
• Run 100m 
  Single Arm Turkish Sit Up https://youtu.be/KpufjJRtyPc
  Single Arm Kettlebell Z Press https://youtu.be/ygiRarZWXHw
  Wall Walks https://youtu.be/JsGNOjxsu9Ahttps://youtu.be/JsGNOjxsu9A