Strength

3 rounds

10 Split Squat each leg

10 Low Handle Cossack Squat

10 Single Leg KB Hip Thrust

rest 3:00

Calisthenics

3 rounds

10 T-Push up

0:30 Lateral Plank

10 Hanging Knee Raise

10 Scap Pull up

Conditioning

10 KB Swing OTM for 10:00