Warm Up
Lizard/pigeon/hip openers
2x
1 min. singles
20 squats
20 scorpions
Butts & Guts
1 - 10
Good morning
Back squat
Rest 3 min.
10 - 1
Good morning
Back squat
then
4 rounds
10 single leg DL with knee up right
10 single leg DL with knee up left
20 plank dumbbell crossover + raise (10 each side alternating)
20 second weighted hollow hold
Post
Hips and hamstrings
