Warm up:
Bike 3 minutes
1 min Deep Squat
10 Air Squat :03 Descent
10 Walking Lunge
3 reps ea. Isometric Bird Dog :10 Hold
10 Side Plank Clam Shell
10 Single Leg Glute Bridge
Strength:
Front Squat – 4 x 5 (work sets)
Single-Leg RDL – 4 x 8-10
Barbell Hip Thrusts – 4 – 8-10
Calf Raise – 4 x 15
Metcon:
15 Min AMRAP
Row 300/250
30 Russian Twists (20/14 wall ball)
20 V-Ups