A) 3 Sets For Quality; (12′)

20 GHD Hip Extension

20 Glute Bridges

0:30 sec Side Plank Each Side

B) 3 Sets For Quality; (12′)

10 Tempo Pushup (2 sec Negative)

20 Banded Triceps Extensions

20 Banded Pull Aparts

C) Every 3:00x 4 Rounds

10 Double Dumbbell Power Cleans (20-12.5kg)

10 Burpee to Target

10 Cal Row