Prep
3 Sets
Quadruped Thoracic Rotation x 10 per side
Psoas March x 20 reps
Scorpion Stretch x 20 reps
A.
3 Sets
Hip thrust x 25-30 reps
Rest 20 sec
Side Plank Clamshell lift x 10-15 per side
Rest 20 sec
Single Leg Hip Thrust x 10-15 per leg
Rest 20 sec
Glute Bridge March x 25-30 reps
Rest 1 min
B.
For time
Push up x 30 reps
Step Back Lunges x 60 reps
Air squats x 90 reps
Jumping Jacks x 120
Air squats x 90 reps
Step back Lunges x 60 reps
Push ups x 30 reps
At the gym:
A.
3 Sets
Kettlebell Swing x 15-20 reps
Russian Kettlebell Swings x 20-25 reps
Sumo Kettlebell Deadlift x 20-25 reps
On the 4 min marks
B.
For time
Push up x 30 reps
Box Step Ups x 60 reps 24/20
Goblet Squat x 90 reps 35/25
Double Unders x 120
Goblet squats x 90 reps 35/25
Box Step Ups x 60 reps 24/20
Push ups x 30 reps