Structure
30 sec, Single leg glute bridge
10 Double DB Sumo RDL
3 Tempo V-up (3 sec down/hollow/up)
3 sets

30 sec, Hollow hold
6 DB Man-makers
3 Pause ring dip (3 sec @ top/mid/bottom)
3 sets

Conditioning
For time:
15m DB FR Lunges 20/15
12 Down-ups
9 Strict ring dips/bench dips
4 sets

ACCESSORY

Assault bike; 60 sec; Rest 60 sec
15 sets