General Warm-Up
Perfect Stretch x :45 / Side
Inchworm to Push-Up x 6
Russian Step-Ups to Box x 6 / Leg
10 Air Squat + 10 Jump Squat
A.
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings
Compare results to June 26, 2024.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed