WARM UP

2MIN cardio of choice
-then-
3MIN AMRAP:
5 baby makers
10 cossack squats
15 glute bridges

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: PUSH X PULL

4 ROUNDS FOR QUALITY (15MIN)
12 x Front rack box squat
6/6 x staggered stance Romanian Deadlifts

*both movements have a 3X13 tempo:
3 down
No Pause at bottom
1 Up
3 Hold at Top

WORKOUT: PUSH X PULL

15MIN AMRAP:
12 Alt. Single Leg Romanian Deadlift
12 Weighted sit up