Warm up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L
:10-15 ring support hold and ring dip hold

Strenght
3 sets
4-6 strict ring dips (control tempo)
4-6 romanian deadlifts
4-6 sumo deadlifts
use 40-60% of 1rm deadlifts, control tempo and get the feeling on hamtrings
and glutes.
rest 2-3 min bwn sets

Strenght&Conditioning
3 sets alt time with partner or rest 1:1
10 front racked lunge steps with barbell (in place)
8-15 push ups
16-24 alt leg v-ups

Midbody work
2-3 rounds
10+10 single arm db bench press @moderate weight
10+10 kb side bents
10 supermans with (purista jalat yhteen)
rest 1-2 min bwn rounds

Cool down
2-3 min light cardio
1+1 min glute smash
1-2 min pigeon pose strech
1+1 min hamstring strech