Warm Up – 6 Mins

In any order:
15 Assault bike cals
15 DB Push Press
30 sec plank
400m Run

Hip Development – 5 Mins

5 Min Circuit:
10 X-Band Walks/side
20 KB Dimmel DL (3 seconds down, 3 seconds up, constant movement)
10 Clamshells per side

Metcon – 15 Mins

Rotating 15 Min EMOM
**work for 40 seconds each minute, rest for 20 seconds**
Min 1: Assault Bike
Min 2: NàS Walking Plank (using Frisbees)
Min 3: Ball Slams
Min 4: Ring Rows
Min 5: DB Push Press