Part 1:

4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Throughs

Not really for time, but keep moving.

Score the weight you used for single leg deadlifts

For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee as you hinge at the hip. Imagine "grabbing" the ground with your planted foot to stay balanced. Touch either one head of the dumbbell or the bottom of the kb to the floor. Keep the back flat and belly tight. Squeeze the butt to stand up.

For the shoot throughs you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep. Make sure to press your shoulders far from your ears the entire time!

The closer you are to the ground - the harder these are. So scale by increasing the height of your supports, if needed!

Part 2:

7 Min AMRAP

How far can you get in 7 min

1 Russian KB Swing
2 Goblet Lunges
2 Russian KB Swing
4 Goblet Lunges
3 Russian KB Swing
6 Goblet Lunges
.....

Keep going until 7 min.

Score is total reps added up at the end!

Swings should be Russian - just to eye level - not overhead.

Idea weight for Men: 40-55#
Idea weight for  Women: 25-35#

We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

For the swing you will keep the back flat and hinge at the hips. Allow a slight bend of the knee and then squeeze the butt and quads hard to stand. Bring the KB to eye level.

The goblet lunges will be a reverse lunge while holding the KB in the goblet position at the chest. These should be alternating. So lunge on your right leg is 1 rep, lunge on your left leg is 2 reps, etc.

Part 3

Tabata Plank Hold

4 Min of 20 seconds on and 10 seconds off!

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Modification:

Reverse Tabata!

So 10 seconds ON and 20 seconds OFF! (Still for 4 Min)

This can be done on the hands or the elbows. Focus on belly tight and butt down! There should be a straight line from your shoulder to your hip to your ankle!

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

SHOOT THROUGHS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifications movement library for demos.

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.