A. General
30sec Bike or Row @easy
30sec Cossack squats
30sec Bike or Row @mod
30 sec of Jumping air squat every 2,3,4,5 sec
30sec Bike or row @hard

B. Mobility
90/90 hip rotations
60sec

C. Specific
2 sets
5/5 Banded monster walks
10 Glute bridges
5 jumping squat with empty bar

6 sets of
60sec Max reps TTB
60sec row or bike for cals
60sec rest

Score: Total reps
Total time: 18minutes

Glute ham raise
3 x 6
Rest as needed between sets

Slow and controlled descent