Warm up:
2 sets:
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
Strength:
Deadlift
5 x 3 @ 80%
Accessory:
3 sets:
90/90’s with hip thrust x 10
Side Plank Clam Shell x 10 ea.
Plank x 1 minute
CALORIES ON THE BIKE
5-10-15-20-25
DEVILS PRESS
25-20-15-10-5 – 35/20