Warm Up – 5 Mins
250 M Row
Then 2 Rounds:
10 Bench / Box Dips
10 Air Squats

Hips – 6 Mins
6 Minute Circuit:
8 Glute bridges w/ medball abduction
8 Supine bent knee windshield wipers
8 / Side Fire Hydrants

Metcon – 15 Mins
5 Rounds:
Min 1: 12 Ring Dips
Min 2: Max SDLHP
Min 3: Moderate paced row