FBB

3 Sets

10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at top of last rep R 10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at top of last rep L -rest 30sec-
8 Bodyweight Drop Lunge to Knee Lift/side
-rest as needed-

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A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 60sec x 3 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60sec x 3 sets

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B1) GHD Hip Extension: 3021; 8-10reps; rest 60sec x 3 sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 60sec x 3 sets

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CONSISTENT PACE

C) Every 10mins x 2 sets:

250/225m Row
12 DB Front Squats 50/30lbs 10 Devils Press 50/30lbs
12 DB Front Squats 50/30lbs 250/225m Row
Same Pace Every Set