Strength: Lunge/Glute Bridge

3 Sets of 20: Rest 2-mins b/w sets 

20 Back Rack Lunges (Alt. 10/leg)

20 Barbell Glute Bridges 

Conditioning:

 (15)-min AMRAP 

(x) Cal. Row.Bike

3 Rounds Cindy

5 Front Squats 

L1: 21/18 Cal. Bike, 205/145

L2: 18/15 Cal. Bike, 165/115

L3: 15/10 Cal. Bike, 105/75

L4: 15/10 Cal. Bike, DBL DB FR Squats (Open Style)