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
4 Rounds
Bike 15/10 Cals
12 Single Arm KB Thruster @53/35
10 T2B
Rest 1 minute