Workout:
Bike or Ski 3 minutes
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)
Complete:
Back Squat 20 reps
Increase 5-10 lbs from last week
16 Min EMOM
Odd minutes- 10 Swings @70/55
Even minutes- 10 GHD Sit ups
Substitute V-Ups for GHD