WEEK 9

 
 

Core & Glutes

4 rounds

prisoner squat x15
quadruped straight leg hip ext. x12 each leg
bear
 crawl lateral x10 each way
deadbug with dumbbells x12 total

 

10 minute AMRAP

squat/press x15
incline plank row x10 each arm

 

20 minute AMRAP

Bulgarian split squat/lateral raise x12 each leg
curtsy squat/upright row x20 total
squat/curl x20