Friday:

Warm-up:

2 minutes of light cardio (jog/bike/row)

2 Rounds:

10 Glute Bridges with 2 second pause at the top

5 Strict press w/empty bar or singe DB

10 alternating single leg V-ups

5 Push Press w/empty bar or singe DB

Workout:

20 Min AMRAP

Row 400-500m/Bike x 20-30 cals/Run 400m

15 S2OH

30 Situps or 15 Toes 2 Bar