Prep
2 Sets
Bodyweight hip thrust x 20 reps
Single leg Hip thrust Hold x 20 sec per side
Band around the knee lateral walk x 20 steps per direction
Essentials
A.
20min Emom
1.Dual Dumbbell Squats x 10 reps
2.Dual Dumbbell Deadlifts x 15 reps
B.
Core finisher
3 Sets
Straight arm Russian twist x 20 reps
Half Kneeling Kettlebell Chop x 10 reps per side
Half Kneeling Kettlebell Windmill x 5 reps per side
C.
Cool Down / low intensity
Very easy pace
Row or Bike or Run or Ski x 7min
Fitness
A.
20min Emom
1.Dual Dumbbell Squats x 10 reps
2.Dual Dumbbell Deadlifts x 15 reps
B.
Core finisher
3 Sets
Straight arm Russian twist x 20 reps
Half Kneeling Kettlebell Chop x 10 reps per side
Half Kneeling Kettlebell Windmill x 5 reps per side
C.
Cool Down / low intensity
Very easy pace
Row or Bike or Run or Ski x 7min