Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)

Then

1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)

Then

4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Single Arm OH Split Squats (R/L)

Then
1 Minute: Max Box Step Ups (holding weight in farmer carry but switching hands as needed)