3 sets of:
6-12 Bulg. Split squats @ 3110 (use DB or KB in Goblet position, or backpack in bearhug)
rest 45sec. between legs
4 sets of:
60sec. ME glute bridges with 1sec. hold at top (feel your glutes working!)
rest 45sec.
12min AMRAP of:
12 single arm Push Press (6 each side with DB or KB - or use backpack for 12 shoulder to shoulder push press)
50 DU´s (scale to 100 SU´s or 50 Jumping jacks)
12 Burpees
12 V-ups/tuck-ups/crunches
6 sets of:
4min run @ moderate/fast pace
rest 2min walking
- try to measure distance for first set and aim for slightly more in the next one (increasing distance/speed over all 6 sets slightly) -