Row, Bike, or Jog for 4:00Then,4-way Banded Glute Activation Steps, 20 per direction + 10 Air Squats Every 20 steps Then2 rounds of:10 Light weighted Cossack Squats 20 Russian KB Swings10 Jump Squats (First round can be Air Squats):20 Hanging L-Sit HoldStrength Back Squat5-5-3-3-2-2Within ~1:00 after each set, perform 3 seated box jumps for maximal...Read More