Bike 3 min.
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10
Every 2:30 (5) sets
Deadlift x 5 @70%
KB Chops x 10 ea.
21 Minute EMOM
1. 50 Double Unders
2. 7 Thruster 95/65 + 5 Pull up
3. Sled :30
4. Ski 175/150
5. 20 Wall Ball
6. Battle Ropes :30
7. Rest