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
16 med ball bear hug staggered good mornings
5 rounds
12 inverted rows
12 kneeling DB shoulder press
5 rounds
20 leg extensions (partial reps)
12 front rack sumo squats (goblet squat variation)
4 rounds
9 barbell sumo dead lifts (db sumo squat variation
15 butterfly crunch
4 rounds
8 power band seated row (pause and squeeze each rep)
4 negative pull ups (4 second lat pull down)
4 rounds
20 lunge pulse (1 side only)
4 shouldered step up + reverse lunge
(1 side only)