WARMUP (5)
3 Minutes Bike
Foam Roll Abductors
Banded Pigeon
Internal External Hip Flow
GLUTE-HAM ACCESSORY WORK (20)
15 - 12 - 9
Step-ups
One-Legged RDL
Lunges
Glute Ham Raises
*Choose 1 Dumbbell Rack Wherever
CONDITIONING (20)
For Time
42 - 30 - 18 Seconds
L-Sit
Hollow Rocks
21 -15 - 9/15 - 12 - 9
AB Calories
Row Calories
STRETCH (10)
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