STRENGTH
Barbell Hip Thrust 4 x 8
Pallof Press 4 x 8 each side
CONDITIONING
12 Min Time Cap (for time or as far as you can get in time cap)
20 Walking Lunges
20 Calorie Row
20 Ab MatSit Ups
20 Lunges
30 Cal Row
20 Ab Mat Sit Ups
20 Lunges
40 Cal Row
20 Ab Mat Sit Ups
20 Lunges
50 Cal Row
20 Ab Mat Sit Ups
CORE/MOBILITY
1 Min Upward Dog
2 Min Legs On Wall