Warm Up – 5 Mins
1 Min Bike
5 Wall Kickups OR 5 Box Walk Outs
20 Banded Pass Throughs
5/ Single Leg Jump Squats (per side)

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Glute Bridges

Metcon – 16 Min Cap
50 Air Squats
3 HSPU
40 Air Squats
6 HSPU
30 Air Squats
9 HSPU
20 Air Squats
12 HSPU
10 Air Squats
15 HSPU