WARM UP
3 Rounds
6 burpees
16 lunges
20 squat rotations

Mobilise 2 most critical areas you feel you need to work out. 2 min each.

STRENGTH/SKILL

Booty emom 25 do reps or work up to 40 sec

1. 15/15 single leg glute bridge. Use heavy weights on hip
2. Weighted Wall sit. use heavy weight !
3. 16 cossack squats. use heavy weight !
4. 15 Side plank clamshell. Switch side every round. use band.
5. 30 Russian twists

Scale as needed.

WORKOUT
AMRAP 5 min

20 mountain climbers
20 crab toe reach
10 jumping lunges

4+ rounds please thank you.

COOL DOWN

5-10min stretching glutes and quads. Calm breathing.