Perform 3 Rounds:
x12 Goblet Pulse Squats
x8/8 Windmills
x8/8 DB Glute Bridge Press
1/2 Warm up sets
3 Working sets of 5-10
RPE – 8/9
TEMPO – 3:1:1:1
Rest 2:00
30″ Rest to change
x3 Rounds
Rest 60”
8/8 Walking Lunges
10-15 Banded ‘Cable’ Crunch
30′ Wall Sit
8″ AMRAP
12-15 Cal CV
20 Mountain Climbers
12 Kettlebell Swings
(rest between rounds as required)