10 minutes Cardio of choice: Bike, ski, row, walk, jog 3x 10 Walking Lunges, 10 Jumping Squats, 10 Calf Raises on Plate

Heel Lifted 3/4 Goblet Squats

4 x 15 @ 8

Bulgarian Split Squat

4 x 6 @ 8

Deficit Dumbbell Sumo Squat

3 x 12 @ 8

Dumbbell Sumo Squat Pulses

3 x 8 @ 8

Dumbbell Front Elevated Reverse Lunge

3 x 8 @ 8

Banded Glute Bridge March On Bench

3 x 20

Side Plank Banded Clamshell

3 x 20

10 min FLOW 10 Shoulder Plank Taps 10 Plank Toe Touches 10 Bird Dogs Each side 20 Banded Curls 20 Banded Pull Aparts

Half Kneeling Landmine Press

4 x 12 @ 7

Dumbbell Front Raise + Lateral Raise Complex

3 x MAX

Dumbbell Floor Press

3 x 15

DB Floor Skull Crushers

3 x 10

21s Bicep Curls

3 x 21

Bench Dips

3 x MAX

Dumbbell Full Body Crunch

3 x 20

3 x 10/10 Cat Cow Stretch 10/10 Thread the needle 20 Plank Pull Throughs 10 Banded Rows

KB Gorilla Row

4 x 16

Barbell supinated Row

4 x 12

Ring Rows

3 x 15

Dumbbell Bent Over Row

3 x 12

Rear Foot Elevated RDL

3 x 8

Toe Elevated DB RDL

3 x 10

DB Frog Glute Bridge

3 x 20

Weighted Superman Hold

3 x 30

SB Front Loaded Good Mornings

3 x 10

Barbell Glute Thrusts

15, 12, 10, 10

B Stance DB Glute Bridge

4 x 10

Hamstring Walk out

4 x 5

Dumbbell Sumo RDL

4 x 15

Dumbbell Sumo Squat Pulses

3 x 12

Dumbbell Death March

4 x 16

4 rounds 15 Dumbbell Burpee Deadlifts 20 Squat Jumps to Plate 15 Dumbbell Or Kettle Bell Swings