Warm Up
2 rounds
2 min cardio
20 banded monsters walk
10-15 banded glute bridges
10-15 double db shoulder press@light weight
15 hollow rocks

Strenght
Shoulder Press 5x5reps@65%, new set every 2 min.
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 12
1) Wall walks x 2-3 reps
2) Box Jump, step down x 8-12 reps
3) Banded Strict Chin Ups x 8-12 reps