Warm up:
15-12-9
PVC oh lunges
cal row
hollow rocks
Glute activation
Simon says glute pulse
Banded good mornings
Bridges
Strength
Reverse Lunges x5/5
+
step ups 5/5
WOD
Lv1: 100burpees for time
Lv2: 10 burpees EMOM x 10mins
Extra credits:
Face down PVC raises with narrow grip: 3×8(2mins)
Hs hold: 3 x :30sec(wall walk/noes to wall)(1:30min)
Arch holds: 3x:30sec(1:30min)
