In 5 mins, for max reps of:
Run, 800 m
max reps in remaining time Push Jerks, 185/125 lbs
— Rest 1:30 —
In 4 mins, for max reps of:
Run, 600 m
max reps in remaining time Calorie Bike
— Rest 1:30 —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Dball over shoulder

Goal: Have 1 min or more to work on each movement.

Post Work
3 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs
*perform as a complex and rest as needed between rounds