AMRAP = 8 min (goal 3 rounds)

• Slow* Bicep Curl x 10 *5 sec down, 1 sec up (medium db)
• Isolated* Curtsy Squat x 10/leg (heavy db) *keep feet in cursty position, i.e. don’t step out
• Plank Up-Downs x 10

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AMRAP = 8 min (goal 3-4 rounds)

• Slow* Skull Crusher x 10 *5 sec down, 1 sec up (medium db)
• Sit-up to Biceps Curl x 10 (medium db)
• Weighted Hollow Body Rocker x 10 (1 medium db)

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Timed: 30 sec x 3 sets each leg = 6 min

• Donkey Kick x 30 sec (SPRI leg bands or med-heavy handle band w/ foot in handle)
• Fire Hydrant x 30 sec (SPRI leg bands or med-heavy handle band w/ foot in handle))
• Repeat on opposite leg

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Recovery:

• Kneeling: OH tricep stretch, child’s pose chest/arm opener
• Half Pigeon