WARM UP

3 Rounds/:30 Each:

• glute bridge
• clamshells (l/r)
• air squats
• plank w. alt. hip ext.
• down dog-cobra

MOBILITY

:90/90 pigeon pose
1:00/1:00 1/2 knee hip flexor

STRENGTH CIRCUITS

A. Circuit #1 – 20 minutes:

• 12 deadlifts
• 8 renegade rows
• 6 neg. pull-ups
• 15 EZ curl bicep curls
• rest as needed

B. Circuit #2 – 15 minutes:

• 10/10 step-up-db hammer curl
• 10 deficit pushups
• 12 try rear delt flys
• 10 bench hyper extensions
• 15 sit-up to inverted bar rows
• rest as needed

C. Core Circuit #3 – 12 minutes:

• 20/20 banded chops
• :30 hollow hold
• 20 supermans
• 10/10 med ball SL raise + crunch