5 rounds for time of:

15 Russian KB Swings

15/12 cal row

-rest 60 seconds-


B. 3 sets of

Single Leg Banded Glute Bridge

30X1; 6-8/leg

(higher time under tension this week – increase resistence only if you are feeling strong)

Kettlebell Side Plank


C. 4 sets of 4 reps

Deadlift From Blocks

Barbell is set up just above knee – adjust blocks appropriately

D. 3 sets of

GHD Hip Extension

51X1; 8,6,6

T Bar Row

30X1; 6-8reps;

* Loop a towel or strap around the bar

Alternating DB Bicep Curl

30X0; 6-8/arm;

E. 4sets/arm of

Turkish Get Up

3/arm – unbroken

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