A) Overhead squat (15 min) 5 x 3 reps building in weight
After each set complete 20(10 per leg) single leg glute bridge using a bench and a plate
B – EMOM 14 mins (3rds)
Min 1: 21/18 cal row
Min 2: 18/15 cal assault bike
Min 3: 15 burpees to target
Min 4: 12 overhead squats 50/35
Min 5: rest
