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

WORKOUT OF THE DAY