Warm-Up:

3 x 3 Minute Rounds

(1) PVC/Broomstick Pass-Throughs / Around-the-Worlds / Press / Trunk Twists / Good Mornings / Back Squats

Start with one rep of each, and add one rep each round!

(2) Inch Worm + Knee-to-Elbow / Knee-to-Opposite-Elbow / Scorpion, Scorpion on Back / Hip Bridge / Single-Leg Hip Bridge

(3) Dumbbell Deadlift / Hang Squat Clean / Front Squat x2 / Bear Crawl – Forwards and Backwards 5-10 Steps

Strength:

4 Rounds for FORM!

3 Wall Walks OR 540-degree Pike Push-Up Walk

12 Hip Bridges + 2 Second Pause (Weight over hips if you want)

Track weight used for Hip Bridges and any relevant notes.

Workout:

AMRAP 18

21 Alternating Dumbbell Deadlift

15 Goblet Squats

9 Burpees

30-Day Push-Up Challenge:

Day 23:

25 Second Plank

5 Sets