A. Row 500
1 Minute Goblet Squat Hold
KB Single Leg Deadlift x 10
KB Cossack x 10
Lunge w/ WGS
Bird Dog x 10 (:03 hold)
Side plank :30 each side
Seated Hip Raise lift over KB x 10
Single leg Glute bridge x 10
B. Complete 5 reps each leg every 2 minutes for 5 sets
KB Goblet Position Bulgarian Split Squat
C. 4 Rds
Run 400
25 Air Squat
-Rest 1 min-