STRENGTH:
3 SETS
10 SINGLE LEG BANDED GLUTE BRIDGE (PER LEG)
30-60 SEC 90 DEGREE KB FRONT RACK SQUAT HOLD
10 LIGHT BARBELL KANG SQUATS
METABOLIC CONDITIONING:
3 ROUNDS FOR TIME
15 DEADLIFTS 135/95
15/12 CALORIE ROW OR 12/10 ASSAULT BIKE
20 DUMBBELL REVERSE LUNGES 35/25
15/12 CALORIE ROW OR 12/10 ASSAULT BIKE