800m dolphins run OR 800m row OR 40cal bike
then
2x 12/ea
Banded straight arm lat pull downs
Cossack squats
Cat/camel
T-spine bridge
A) Deadlift Program; Week 1
10 x 3 @ 60% 1RM
rest as needed between sets
B) Dumbbell Bulgarian split squat;
3 x 10 (across, AHAP, L+R)
Tabata (5 Rounds)
Hanging Knee raise / Leg raise / Strict toes to bar
Plank hold / Long plank hold
1- Posterior chain floss OR pigeon pose; 90sec/
2- Bretzel; 90sec/