Warm-up

run 400

15 hip extension

plank for 1 min.

shoulder rotations 10 front and back

scapular retraction

2 rounds

Workout

20 sdhp 75 lb(sumo deadlift high pull)

20 ghdsu(glute ham developer sit-up)

5 rounds

if you cant do a ghdsu do a stiff leg sit-up. when you sit up thrust your heels away from you and pull your toes towards you.

scale weight down if needed for the sdhp.

 if you don’t know how to do a ghsdu watch this:

[youtube=http://www.youtube.com/watch?v=BnQB_jr2T-c]