Buy In: Row 500/Run Terminal Loop, Plank 2 minutes, Side lying plank 1 minute per side. Downward facing dog, pigeon both sides.
Complete 5 Rounds of 5 reps per side of:
Single Leg RDL (weighted- hold kb/db against your chest)
Curl and Press (use same load as the rdl)
Bulgarian Split Squat (yep, same load) use a bench or box to elevate your rear leg, keep your front knee stacked over the ankle
Aysmmetrical push-up (one hand on a med-ball, one hand on the floor, elevated arm should lower to at least 90 degrees)
post load and time to comments. Focus on the quality of your movements!