Warm up well with lots of yoga hip openers, glute activation (banded walks, kick backs or abductor work), add in ab warm up as well.
- Squats 5x3
work up in weight for a heavy 3 rep max
- Landmine sissy squats HERE 4x10-12 moderate weight
- Stiff leg deadlifts 4x10-12 moderate weight
- Bulgarian split squat 4x5 each side
4 rounds of:
- 1 min burpees
- 1 min favorite ab movement
- 1 min rest
Sub burpees with any conditioning movement you would like.
For ab movement, pick your favorite ab or rotate through a few movements.