A
4 sets
10-15 Banded hip circles (each leg)
15 Weighted DB Floor bridges
8/8 Staggered stance KB RDL
B
5 rounds each with a buddy (1:1)
One work one rest
12 DB bench press
40m Offset KB FR/Farmer carry
C
5 rounds each with a buddy (1:1)
One work one rest
12 Barbell skull crushers
:30s Double Plate pinch hold