Prep
3 Sets
Glute Bridge March x 20 reps
Pigeon Stretch x 30 sec per side
Floor Wipers x 10 reps
Lizard Stretch x 30 sec per side

At Home
A.
3 Sets
Single Leg RDL x 7 per leg
+
Kneeling hip hinge x 25 reps
+
Frog Pump x 25 reps
On the 3 min Marks

B.
12 min Emom
Jumping Jacks x 20 reps
Burpees x 6 reps
12 min Emom
Mountain Climbers x 20 reps
Burpee x 6 reps

At the Gym
A.
3 Sets
Single Leg Single Dumbbell RDL x 7 per leg
+
Band Pull thru x 25 reps
+
Frog Pump x 25 reps
On the 3 min Marks

B.
12 min Emom
Alternating Dumbbell Hang Clean and Jerk x 6-10 reps 50/35
Burpees x 6 reps
12 min Emom
Toes to Bar x 4-6 reps
Burpee x 6 reps