WARM UP

3 rounds, not for time of:

100 m shuttle sprint (2x 50 m, increase the pace each round) or 25 single unders or 25 Jumping Jacks

8 air squats 

8 stiff legged deadlifts

8 glute bridges

6 good mornings

4 broad jumps

LIMITED EQUIPMENT

Dumbbell Single Stiff Legged Deadlift 12-12-12-12

Single Arm Dumbbell Row 12-12-12-12

Bulgarian Split Squat 12-12-12-12

Plank Hold, 2 mins

NO EQUIPMENT

3 rounds for quality of:

L Single Stiff Legged Deadlift, 1 min

R Single Stiff Legged Deadlift, 1 min

30 Glute Bridges

15 Hollow Rocks

Plank Hold, 1 min