Assault Bike or Elliptical.

1 x 3:00

Cat Cow.

1 x 10

T-Spine Storybooks

1 x 10

Bear Crawl Rotations

2 x 6

Split Squat with Overhead Reach

2 x 6

1/2 Kneeling T-Spine Rotation to Wall Contour

2 x 6

Wall Supported Cossack Squat Mobilization

2 x 6

Upward Facing Dog, Pushup to Pike Position with Achilles Mobilization

2 x 6

KANG Squat

2 x 6

Push-up Depth Drop - Narrow to Wide

2 x 6

Snap Downs

2 x 6

Zercher Split Squat

3 x 10

Barbell Bench Press.

3 x 10

Squat to Plate Press

3 x 15

Inverted Row Underhand Grip

3 x 15

1/2 Kneeling Plate Rotational Chop

3 x 15

Treadmill Plate Carry

1 x 7:00

Assault Bike.

1 x 3:00

Bear Crawl - Lateral

1 x 60

Adductor Rockbacks - Mobilization Flow

1 x 8

Glute Bridge Two Leg

1 x 5

Prisoner Squat

2 x 8

Push-Up Position to Pike

2 x 8

Lateral Squat

2 x 8

Snap Downs

1 x 10

Exploring the Barbell Sumo Deadlift

Barbell Sumo Deadlift

12, 10, 8

Cable Lat Pulldown

12, 10, 8

Wide Stance Wall Supported Groin Stretch

3 x 5 @ 3

1/2 Kneeling Dumbbell Shoulder Press Alternating (Top)

15, 12, 10

Dumbbell Split Squat - Yielding ISO

3 x 30

1/2 Kneeling Plate Overhead Side Shifts

3 x 8

Assault Bike.

1 x 3:00

Front Pillar Bridge

1 x 5

Glute Bridge Two Leg

1 x 5

90/90 Front Leg Internal & External Rotations

2 x 10

90/90 Trail Leg Internal & External Rotations

2 x 10

Seated T-Spine Rotation with Groin Squeeze

2 x 3 @ 5

Pushup to Pike

2 x 6

Lateral Line Jumps for Rhythm

3 x 15

Barbell Zercher Squat

4 x 10

Inverted Row Knees Bent

4 x 10

Pushup to T

4 x 6

Isometric Front Foot Elevated Split Squat

2 x 40

Try to get further than last week Short and sweet. 5 min of as many rounds as possible of 10 hand release pushups 15 Bodyweight Squats Comment how many rounds you got