A. 4 sets

10-12 Glute Bridge DB Floor Press @ 30X1 tempo

rest 30s

8-10 Supinated Barbell Bent Over Rows @ 21X2 tempo

rest 30s

8-10 Side Plank Hip Raise e/s

rest 60s

 

B. Max reps in 12 mins:

Run 200m

Max Effort Ring Dips