Warmup

• 3 Sets NFT
• 20sec/leg Single Leg Sorenson Hold
• rest 15sec
• 30-40sec Extended Reverse Plank Bridge
• rest 15sec
• 20sec L-Sit on Parallettes
• rest 15sec
• 30′ Ostrich Walk
• rest 60sec  
  
• L-Sit on Parallettes https://youtu.be/lLu9U0G7Ogw
• Ostrich Walk https://youtu.be/eQgc7OO4cNw
• Single Leg Sorenson https://youtu.be/2HXaiaDbUnM
• Extended Reverse Plank Bridge https://youtu.be/YFKBQXOlRxk

A) Frog Stance Deadlift

• 2121; 6,5,4,6,5; rest 2-3mins
  *wave load – second set of 6 and 5 are heavier than the first set of 6 and 5
• Example
• 6 – 100lbs
• 5 – 120lbs
• 4 – 140lbs
• 6 – 120lbs
• 5 – 140lbs
  Demo video https://youtu.be/sdZ3el-mEwE

B1) Glute Bridge Close Grip Bench Press

31X1; 4-6reps; rest 45sec x 3
Demo video https://youtu.be/esokg-7KVCs

B2) Single Arm DB Bent Over Row

30X1; 6-8reps/arm; rest 90sec x 3 sets
Demo video https://youtu.be/y9-Z2I0VmNI

C1) Deficit Landmine Single Leg RDL

4010; 5-7/leg; rest 60sec x 2
Demo video https://youtu.be/tJieBQvqQ6o

C2) Tall Kneeling Landmine Oblique Twist

8-10/side; slow and controlled throughout range of motion; rest 60sec x 2
Demo video https://youtu.be/OCMcVEdK5vw

D) 14mins Continuous Work Grinder

• 10 Dual KB Cleans 53/35
• 30m Dual KB Rack Carry
• 10 Incline Kettlebell Bench Press 53/35
• Row 15/12 Cals at Damper 10 
  
• Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
• Incline Kettlebell Bench Press https://youtu.be/OlZswurXg_0
• Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
• Row https://youtu.be/gON7XC5WxCM