A: Hip Thrusts
3 x 20 at BW
3x12 with a barbell
B: GHD back ext - 3 x30 at BW
3x12 weighted
C: Plank 3 x 90 sec
D: Rotate through these twice for max reps/cals
40 seconds on 80 seconds off
1. Max cals on the row
2. Max empty bar thrusters 45/35
3. Max cals on the ski erg
4. Max KBs 24/16kgs
5. Max D-ball cleans