single leg glute bridge x 10/side
*Goblet squats x 10 with pause in bottom
*wall angels x 10
*KB windmill x 10/side


A.1 Dead lift; 50×5, 60×5, 70x5x2, 80x3x2
A.2 DB strict press x 8 x 6
15 minutes –
30-60 ft. heavy sled push
1 legless rope climb with sled decent
30 double unders
10 sec. L-sit hold
5 burpees

**this workout is 70-80% of grunt effort.. nothing intense, just heavy work @ a steady effort for 15 minutes

Alphabet Core

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