STRENGTH

1a) Renegade Rows: 4 x 8-10 each. Rest 30s
1b) Ipsilateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s
2a) Weighted Hollow Hold: 4 x 20s. Rest 30s
2b) Triceps Kickbacks: 4 x 8-12 each. Rest 30s

CONDITIONING

3 Rounds:
15 Single Arm Suitcase Deadlift each
30 Russian Twists each
45 Mountain Climbers each