Monday

Warm-up
Warm-up
1 ROUND
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into…

EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats

Min 3 – Row (Moderate)
Min 4 – Cossack Squats

Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar

For all squats, focus on great movement patterns.

Mark Pratt’s Ex-Pat Playlist

Strength
Sumo Deadlift (6-6-6-6-6)
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.

You want a power booty? Ya gotta move weight with good form. Get after it.

Workout
Where Are My Legs? (Time)
3 ROUNDS FOR TIME
30 Goblet Lunges (53/35)|(35/26)
350/300 Row

Lunges are anyway, alternate or not.

Stand up fully with feet together each rep.

Reset rower each round.

Optional Cool Down
Warm-up
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

(No Measure)