STRENGTH

1a) Single Leg Dumbbell Glute Bridge 4 x 12-15 each 3s descent . Rest 30s
1b) Half Kneeling Tornado Press 4 x 6-8 each. Rest 30s
1c) Single Arm Front Rack Bulgarian Split Squat. 4 x 8-10 each. Rest 30s

CONDITIONING

AMRAP 12:
12 alternating Pistol Squats (total)
12 alternating Single Arm DB/KB Hang Power Cleans (total)
12 Side Plank Crunches (each)