Strength
5 Rounds
5 DB Deadlift
5 DB Curl
5 DB Press
10 x 1 DB DL, 1 DB Curl, 1 DB Press
2:00 recovery between rounds
MId-Line
3 rounds
1:00 Glute Bridge Hold
1:00 Supine Plank
10 Bird Dog
Conditioning
EMOM
odd 1:00 10 KB Swing
even 1:00 10 Goblet Squat