WEEK 4

 
 

Core & Glutes

4 rounds

standing hip abduction x10 all three ways
lateral squat x10 each direction
bird dog x10 each side
quadruped side-side toe tap x20 total taps each

 

10 minute AMRAP

single arm row on bench x10 each arm
bent row x10
hip thrusts x15

 

20 minute AMRAP

squat/reverse lunge x10 total
curl/press x12
upright row x12
lateral raise/front raise x10