Prep x3
Walkouts x5
Push ups x5
Spiderman’s x5
Air squats x5
Glute bridge x5
Planks as a workout via Dan John
A: x4
Rd 1- :20/:40
Rd 2- :30/:30
Rd 3- :40/20
Rd 4- :20/:40
- High plush up
- Bat wing
- Glute bridge
- Goblet squat in the hole
- Hard style plank
- Suitcase KB holds (heavy)
*If you only have one bell, add extra “Suitcase KB holds” to make up for switching sides for suitcase holds.
