STRENGTH

1a) Dumbbell Glute Bidge: 4 x 15-20 3s descent. Rest 30s
1b) KB Windmill: 4 x 6-8 each. Rest 30s
1c) Single Arm Front Rack Bulgarian Split Squat: 4 x 6-8 each 3s descent. Rest 30s

CONDITIONING

12-10-8-6-4-2-4-6-8-10-12
Single Arm Suitcase Deadlift (total)
Butterfly Sit-ups
Air Squats