A. Work for 6 sets

6-8 SL barbell glute bridges*

4-6 SL poker chip pick-ups with a partner

*work at the same time as your partner


B. Work for 3 sets per side

3x inverted ring Scapula squares into 3-4 SA Push-ups


C. EMOM 15 30:30 sec. work:rest

1: Wind sprints (with burpees on each side)

2: DKB clusters

3: Hollow hold