A.
Four sets of:
Front Squat x 4-6 reps
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes
Single-Arm Deadlift Tempo 3010 x 6/arm
Single-Arm Dumbbell Row x 6-8 reps/arm
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
C. Glute Loop Complex x 2:
Narrow Hip Thrust x 10 reps
Medium Hip Thrust x 10 reps
Wide Hip Thrust x 10 reps
Frog Hip Thrust x 10 reps