WARM-UP
EMOM X 5 MINUTES
MIN 1 - :50 CARDIO CHOICE
MIN 2 - :50 GLUTE BRIDGE HOLD
MIN 3 - :50 PLANK
MIN 4 - 16 COSSACK SQUATS
MIN 5 - :30 HOLLOW HOLD
CONDITIONING
EMOM X 15 MINUTES
:20 SPRINT/ :40 REST
FUNCTIONAL STRENGTH
7-7-7 BACK SQUAT*
*START MODERATE AND STAY MODERATE. SUPER SET EACH SET WITH 12-15 SLOW DB CHEST FLYS (MODERATE WEIGHT)
FOR QUALITY
75 STRICT DIPS/BOX DIPS/PUSH-UPS
75 DB GLUTE BRIDGE-UPS (HEAVY)
75 AB-MAT SIT-UPS
75 SINGLE DB CURLS (MODERATE WEIGHT)
*PARTITION AS NEEDED