3 rounds

30 KB Swings

30 shoulder taps

30 lunges (15 per leg)

Happy Cinco de Mayo! In hindsight, I guess I should have programmed something with “5” in the workout in honor of the day, but having a multiple of 5 in there will have to work! 3 rounds of 30 reps of each exercise - continuing to work on that muscular stamina. 

KB swings: good hip hinge, followed by glute squeeze into hip thrust. Avoid lifting the weight with your arms, momentum from the hip thrust should allow weight to float up. Sub bridges / elevated bridges / single leg bridges if you prefer. 

Shoulder taps: plank position (or modified to knees / on incline / leaning against the wall) your hips should remain level - play with your base of support if needed to ensure no twisting at hips (wider is more stable), and avoid over-extension of low back (keep abdominals engaged, modify positions if you fatigue). Tap one hand to opposite shoulder, then back into plank position. Alternate arms. You can also amp this up to push-ups if you’re feeling 

Lunges: go to a depth that is comfortable for you. You can alternate legs, or stay with 15 per side, then switch. Try to maintain good form, with a 90 degree bend at both front and back knees, moving straight up and down. You may need to lengthen your stance a little bit to avoid lunging forward over those knees - just make sure you ‘re not feeling any pulling at your anterior pelvis (pubic symphysis) or into your low back. 

Have a great Cinco de Mayo and taco Tuesday!