FBB

3 Sets

10 Single Leg BW Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top R 10 Single Leg BW Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top L -rest 30sec-
15sec Single Leg Sorenson R

15sec Single Leg Sorenson L

-rest 30sec-

15sec Star Plank R
15sec Star Plank L
-rest as needed before next set-

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A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 4 Sets
A2) Suitcase Long Step Walking Lunge: 30X0; 14-16 Steps; rest 60sec x 4 Sets

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B1) Barbell Hip Thrust: 20X2; 8-10reps; rest 60sec x 4 Sets

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 60sec x 4 Sets

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C) EMOM x 12mins:

1st - 15 Russian Kettlebell Swings 70/53lbs
2nd - 6-8 DB Burpee Box Step Ups 50/35lbs (box is at knee height)

3rd - 30sec Russian Twist 20/14lbs Med Ball