Warm up
3 rds
5 bb good morning
10 sa hp each side
20 cossack squats
10 downward dog toe touch to opposite foot

Strength
Deadlift
8-6-4-4-3-3-2-2-1-1-1

Between sets 10-15 reverse hypers

Workout
7 minute cap
10 hspu
2 bosu sit ups
1 deadlift
8 hspu
4 bosu sit ups
1 deadlift
6 hspu
6 bosu sit ups
1 deadlift
4 hspu
8 bosu sit ups
1 deadlift
2 hspu
10 bosu sit ups
1 deadlift

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