6-10 Kang Squats (slow)
5 Frankensteins each leg
2 Rounds
8-12 Deadbugs each side
8-12 Bird Dogs each side
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WOd: Level 1 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Air Squats
Rest :30
1 min Bent Hollow Hold
Rest :30
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Level 2 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Reverse Step Lunges
Rest :30
1 min Bent Hollow Hold
Rest :30
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Level 3 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Jumping Lunges
Rest :30
1 min Hollow Hold
Rest :30
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*If you have a barbell or KB, use it. If not, get creative on the DL's. You could use water jugs or a back pack that you've filled up with something to make it heavy. And would lift that more like a KB deadlift.
**Try to continuously move on the lunges. It is going to burn but try to keep moving.
***Keep the bent hollow hold or hollow hold as tight as possible. Break and rest when you need to during the minute to maintain good form.