Warm up
3 rounds
:25 bird dogs
:25 plank
3 rounds
:25 bench glute bridge
:25 windmills
3 rounds
:25 lunges
:25 inchworm w/pull up
3 rounds
:25 db rows (light to moderate)
:25 Spider-Man lunge
1 * 40 lunges (bodyweight)
Workout
5 rounds
16 barbell back step lunges
5 rounds
12 inverted rows
5 rounds
20 leg extensions (partial reps)
4 rounds
15 butterfly crunch
4 rounds
4 negative pull ups (4 second lat pull down)
4 rounds
20 lunge pulse (1 side only)
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