WARM-UP

10-8-6-4-2 Up&Down
2-4-6-8-10 Tuck-Up

3-6 rounds of Body Flow video
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STRENGTH 

Alternate for 4-5 rounds, rest as needed between:

1) 5-10 Single Arm DB/KB Floor Press, tempo 51X1 
2) 5-10 DB/KB Row, tempo 30X2
3) 5-10 DB/KB Bulgarian Squat, tempo 33X1
4)  10-15 Hollow Rock + 10-15sec Hollow Hold

RPE 3+ to 4

Target: tailor the rep scheme and tempo to fit your equipment. 

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Finisher: “Bring Sally Up with Air Squats”

Play “Moby- Flower”. When the lyrics say, “bring Sally down” get into your bottom position of the squat. When you hear “bring Sally up” stand up. Hold the bottom position with perfect form. Don’t cheat!

RPE 3-4

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COOL DOWN

3-6 rounds of Body Flow video