Wednesday 01/07/2026

WARM UP / / ACTIVATION

3 Rounds For Quality

:20/:20 banded hip distraction

:20/:20 Isometric Lunge Hold

5/5 Slow Tempo Banded Hip Flexer Curls

:20 Hollow Hold

STRENGTH

EMOM 6

6 Alt Step Back Lunges (Front Rack)

*You choose the weight

*aim to stay at the same weight for all rounds!

WORKOUT

3 Sets (18 min)

AMRepsAP 3

20/16 Cal Row

Max reps in remaining time…Burpee Box jump over 24/20”

Rest 3 Min