WARM UP

3 Rounds Booty Bands:

• 2L lateral band walking
• 15 monster band squats
• 20.20. mini band glute ext.
• 20.20. mini band clamshells

MOBILITY

:90 tactical frog
1:00/1:00 couch stretch

STRENGTH

A. Series – 4 Rounds:

• 8 box squats
• 15 banded/bench hip thrusters
• 30 plate Russian twists
• rest 1:00

B. Series – 3 Rounds:

• 10 ring dips
• 15 kb SDHP
• 2L db lunge – hammer curl
• 20 ball stir – pot
• rest :30

C. Series – 3 Rounds:

• 4L heavy db farmer carry
• 10 box jumps
• 15 strict kb sit-ups
• rest – 0