Back Rack Lunge
8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.
Single Leg RDL
8 Reps on each leg.
Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.
Metcon (AMRAP - Rounds and Reps)
10 Cal Assault Bike
10 Toes To Bar