Prep
3 Sets
Dumbbell / Object Single arm overhead hold x 30 sec per arm
Hip switch x 10 per side
Cossack Squat x 5 per side

At Home
A.
3 Sets
Right leg Hip Thrust x 30 sec max rep
Left Leg Hip thrust x 30 sec max rep
Hip thrust x 30 sec max rep
Rest 1 min

B.
For time:
3 Sets
Skater Jumps x 20 reps
Wall Sit x 1 min
3 Sets
Step Back Lunge x 20 reps
Bottom of Squat Hold x 1 min
3 Sets
No Push Up Burpee x 20 reps
Plank x 1 min

At the Gym
A.
3 Sets
Goodmornings x 10-12 reps
On the 2:30min Marks
Build in weight each set and if you did this 2 weeks ago build in weight from then.

B.
Teams of 2
6 minutes
Alternating Dumbbell Power snatch x Max reps in 1 min 50/35
*other partner hangs from pull up bar . Only switch on the minutes
6 minutes
Single Dumbbell Box Step Up x Max reps in 1 min 50/35 24/20
*other partner hold bottom of squat. Only switch on the minutes.
6 min Amrap
Kettlebell Swing x Max reps in 1 min 55/35
*other partner holds Plank . Only switch on the minutes