3 Sets
6 Abduction Bias Goblet Squats/leg 3010
30sec Single Leg Glute Bridge Hold/side
20 Shoulder Taps in Rower Pike Positions
https://youtu.be/jJc6tsOQVVc Goblet Squats
https://youtu.be/-7W2f_h9iXE single leg glute hold
https://youtu.be/pHCeX9g2WN8 Shoulder Taps in Rower Pike

A) 1-1/4 Back Squat

33X1; 2,2,2,2; TOUGH Sets; rest 2mins

B1) Kettlebell Front Rack Cossack Squat

21X1; 6/leg; rest 45sec x 3

B2) Archer Ring Push Ups

20X1; 6/arm alternating for 12 reps; rest 45sec x 3

B3) Ring Face Pull

10X2; 8-10reps; rest 90sec x 3

C) Every 4mins Complete the Following

12 Toes to Rings
12 Alternating KB Thrusters 53/35 (6/arm)
AB 12/9 calories
16 Air Squats
x 4 sets

*rest remainder of 4mins before starting the next set
*scale loads or reps back if you are having a hard time keeping up with the time demands