Warm up for the following:
Include 5 Minute Cardio High Intensity
Deadlift
15 @ 45%
10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
4 x 5 @ 80%
Then
Band Donkey Kicks
3x20/20
Seated Single Arm Dumbbell Strict Press
4x10/10
Warm up for the following:
Include 5 Minute Cardio High Intensity
Deadlift
15 @ 45%
10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
4 x 5 @ 80%
Then
Band Donkey Kicks
3x20/20
Seated Single Arm Dumbbell Strict Press
4x10/10