Warmup

• 3 Sets NFT
• 20sec/leg Behind the Neck Weighted Single Leg Sorenson Hold
• rest 15sec
• 20sec Single Leg Extended Reverse Plank Bridge/leg
• rest 15sec
• 20sec L-Sit on Rings (scale back to Tuck)
• rest 15sec
• 25′ Perfect Stretch Walk
• rest 60sec  
  
• Behind the Neck Weighted Single Leg Sorenson Hold https://youtu.be/JBn9WCqiVcc
• Single Leg Extended Reverse Plank Bridge https://youtu.be/4mYWMaXWKqs
• Ring L Sit https://youtu.be/uyC5CxlquSI
• Perfect Stretch Walk https://youtu.be/2z6bK_lXQa4

A) Frog Stance Deadlift

2121; 5,4,3,5,4; rest 2-3mins
*wave load
Demo video https://youtu.be/sdZ3el-mEwE

B1) Glute Bridge Close Grip Bench Press

40X1; 3-5; rest 45sec x 3
Demo video https://youtu.be/esokg-7KVCs

B2) Alternating Dumbbell Bent Over Row

20X2; 5-7reps/arm; rest 90sec x 3 sets
Demo video https://youtu.be/UKjQMYiQnS0

C1) Dumbbell Single Leg Romanian Deadlift

3111; 5-7/leg; rest 60sec x 2
Demo video https://youtu.be/frXMwmAedBU

C2) Half Kneeling KB Clean and Windmill Press

6/arm; slow and controlled throughout range of motion; rest 60sec x 2
Demo video https://youtu.be/w9Mf85NRQWg

D) 14mins Continuous Work Grinder

• 15 Dual Kettlebell Deadlifts 70/53
• 30m Filly Carry/arm 70/53
• 12 Elevated Feet Ring Push Up 30X0
• AB 15/12 Cals 
  
• Dual Kettlebell Deadlift https://youtu.be/Lv8XrvOVUWM
• Kettlebell Mixed Rack Suitcase Carry https://youtu.be/8g-7b6y2q5E
• Feet Elevated Ring Push Ups https://youtu.be/ajzdgPJomM8