Warm Up – 5 Mins

15 Glute Bridges
25’ bear crawl
500m Row
25’ bear crawl
15 Glute Bridges

Hip Development – 8 Mins

8 Min Circuit
8/leg Bulgarian Split Squats
8 Good Mornings
8 (4-way) mid-thigh mini band walks

Metcon – 12 Mins

Row for Max Meters – perform abmat sit ups then row for meters
On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
On the 10:00 – 10 AbMat Sit-Ups
On the 11:00 – 11 AbMat Sit-Ups