Warm up:

2 Rounds:

10 Prisoner Good Mornings

10 Glute Bridges with a 1 second pause @ top

5 Inch-worms (no push-up) w/ a twist

10 alternating Cossack Squats

2 Rounds:

:30 Second Front Plank (Scale to easiest hold, i.e. knee plank, elbow plank)

20 calf pulses

5/5 Side plank rotations

Conditioning:

EMOTM x 10 Mins

5 DB DL

5 DB Hang Power Cleans

5 DB Shoulder 2 Overhead

*All movements completed inside the minute… hold on to your butts

Build: 6 Mins

100 DB Glute Bridges (Single DB on your lap)

*Should be hitting HUGE sets on this 

Cooldown:

:30 Saddle Pose

1-2 mins of wrist stretching