A. Work for 20 min (ca. 3-5 rounds)

2-4 /side hamstring curls on rower

20 sec. hollow hold

6-8 /side SL Deadlift w. KB/BB not touching floor

*stand on elevated surface if necessary and perform deficit DL


B. 4 sets - YGIG

6-8 /side Pallof Press with rotation

*keep movement slow and controlled with a 3-5 sec pause at end range


C. 4 sets

40 sec. work, 20 sec. transition

I. Empty sled pushing

II. Side/Hollow GHD hold (alt. for side each round)

III. Athletic/floor burpees