"The way I see it, if you want the rainbow, you gotta put up with the rain"
-Dolly Parton-

A. E2M x 4 sets
5/5 Single Leg Hip Thrust + 10 Regular Hip Thrust + 5/5 Single leg Downward Facing Dog + knee to chest @controlled tempo
B. Intervals, 90 sec on : 30 sec off x 6 sets @your best technical effort
5/5 Single arm KB/DB Thrusters
10 V-ups (scale down as needed)
5/5 Single arm KB/DB Snatch
10 Back Extensions
*always start the next interval from the exercise you where on the interval before