warm up
8:00 Amrap
12 good mornings
12 shoulder taps
12 side lunges (stationary)
12 db bent over row (very light)
12 squat pulses
12 leg lifts (from floor)
Workout
8:00 Amrap
12 hamstring curls on exercise ball
12 barbell glute bridge on box/bench (moderate weight)
8:00 Amrap
5 pull ups w/underhand grip (or lat pull down)
12 db pullovers on exercise ball(moderate weight)
8:00 Amrap
8:00 Amrap
:20s lat stretch on bosu ball
12 inverted rows
8:00 Amrap
25 m sled push
50 m backpedal or backwards walk
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