:50 on / :10 rest
- air squat
- db squat, pulse 2, repeat
- db squat with rotated press
- squat jacks
- reverse lunge to standing splits LT, no weight
- kickstand deadlift LT
- slow OH squat
- reverse lunge to standing splits RT, no weight
- kickstand deadlift RT
- Russian db swings
- squat hold
- sumo squat hold
Rest 2, Repeat
finisher: glute bride sequence :30 each x 2 sets
- right leg
- left leg
- both legs with hold for 2 at top
- frog stance glute bridge
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