Wednesday 09/13/2023

STABILITY

3 Rounds For Quality

:15/:15 Copenhagen plank

5/5 Elevated Single Leg Glute Bridge (one foot on bench)

5/5 Slow Tempo Single Leg Split Squat

:30 Ring Plank

STRENGTH

10 Sets:

4 Alt. Step Back Lunges (back rack)

6 DB Sumo Deadlifts

*Aim for a moderate weight for all sets of lunges

*Sumo DL’s should feel “easy”

*rest as needed between sets

*16 minute overall time cap

WORKOUT

AMRAP 14

Max Rep Box Step Ups 24/20”

*Every 2 min starting at 0:00 perform 5 BBJO’s