3 Sets
30sec Band Resisted Deadbug
6 Single Arm Landmine Press/arm
8 Banded Face Pulls
rest walk 60sec between sets

A1) Alternating Glute Bridge Dumbbell Bench Press

Alternating arms every rep (hold one arm at top of rep while other performs the movement); 30X0; 6/arm x 1 sets, 4-5/arm x 2 sets; rest 45sec

A2) Supinated Bent Over Row

21X1; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 90sec

B1) Lateral Box Step Overs

(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3

B2) Supinated Ring Row

21X1; 8-10reps; rest 30sec x 3 sets

B3) Weighted Plank

(Elevated your feet on a low box this week) 45-60sec unbroken (plate loaded on your back); rest 60sec x 3

C) 3 Sets Not for Time

30sec One-Leg Wall Sit/leg
AMRAP Russian Twists in 30sec (20/14lbs)
10 Dumbbell Power Cleans
rest as needed between sets