Posterior Chain Endurance

Warm Up
2 rounds:
1 min bike
10 hinges
10 glute bridges
10 reverse lunges
20 sec side plank/side

Then:
2 sets
10 pogo hops
Empty bar RDL x8

Get a Grip
Farmers Carry Small Lap 50/35

each time you set the bells down
run back to gym and complete
12 Cable Row
12 Db RDL
12 Box Step Up (6/6 24″/20″)
run back to your bells and continue

Finisher
2-4 Rounds Depending on time
20 Pogo Hops
10/10 Reverse Lunge
10/10 Single Leg Glute Bridge
10/10 Slow Bird Dog
:20-:30 Side plank each side