Warm up:
2 sets:
Hip Airplane x 10
Cat-Cow x 10
Bird Dog x 10
Foam roller hinge x 10
Single leg glute bridge x 10
Accessory:
3 Sets
1 min weighted plank
Copenhagen plank x 10 ea.
90/90’s with hip thrust x 10
Strength:
Deadlift 5 x 3
Increase 5-10 lb
Metcon:
30 on/ 30 off x 15 min
Bike
Ski
Row
.