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
21-15-9
Single Arm Dumbbell Overhead Squats each
Bodyweight Lunges each
* 30 Glute Bridges after each round