Strength

3 Sets
12-20 Tempo Pistol Squats [21X1]
15 Hip Thrusts [2sec hold at top]
*Rest 90sec Between Sets*

Conditioning

18min E3M
1. 35-50/27-35 Calorie Row
or
30-40/22-30 Calorie Bike/Ski

2. 10/10 Speed Skaters
20/20 Single-Leg Lateral Box Overs (24/20)
30/30 Mountain Climbers