Strength
3 Sets
8-10 Front Rack Cossack Squats 3111
:30 Single Leg Glute Bridge Hold/side

Conditioning
15 Minutes
M1. 10 Alternating Dumbbell Snatch to Thruster
M2. 10 Sprawl to box Jump
M3. 1 Shuttle Sprint (4 x 50′ lengths)