Warm-Up
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Cossack Squat
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

Conditioning
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2