4x
10 KB Sumo DL
20 KB Sumo Squat
10-10 Bent Over Lateral Single Leg Raises
10-10 Goblet Bulgarian Split Squat
10 KB Hip Thrust
20 Box Reverse Hyperextension
20 sit up
2 mins rest between sets

Wod
6x
10 Russian Swing
10 Jumping Deadlift

Afterparty
Core in pairs
3x
10 Tempo Sit-Up
(3 sec down - fast up,anchored feet)
10 Back Extension on Box