90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90
Then complete 2 sets of :
5/side Rear Foot Elevated Split Squat Hold (5-10 secs in bottom on each)
5 x 10 sec Hip Thrust Hold at top
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only
20 Front Squats (135/95)
500/400 Row
4 min Hip Stretch of your choice
EMOM x 15 mins:
10 sec Assault Bike Sprint
Complete 3 sets of:
1 mins Swiss Ball Front Plank (forearm)
Rest 90 secs