40 “GYAOTG”* (Unweighted- pick 1)
20 TGU (5L, 5R x 2 with weight elevated for 5)
Then, 10 minutes total of:
Break the 10 minutes into 10m x 1, 5m x 2, 2m x 5, or 1m x 10.
Choose your path based more on what you need to work and less on what you like.
*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).