Warm-up:

200m Run then 3rds of:

4 Push-up @3111

6 Glute Bridge @1113

8 Alternating High Box Step-up

Strength:

1a) Barbell Hip Thruster x 8 (heavy)

1b) Single Arm Dumbbell Row x 8 each @2111

Workout of the Day:

25/20 Calorie Assault Bike,

Then,

25 Dumbbell Box Step-overs

20 Lateral Burpee Over the Dumbbells

15 Dumbbell Box Step-overs

10 Burpee Box Jump

Rx 35/20Rx+ 50/35