Front squat

5-4-3-4-5 front squat
– leave 1-2 reps in the tank
– rest 3-4 min btw sets

Tabata

3 x TABATA (8 x 20sec on / 10sec off)

TABATA 1:
1. mini banded side walk
2. glute bridge walk out
3. clamshell side plank hold (L)
4. clamshell side plank hold (R)

TABATA 2:
1. leg lowers
2. toe touches

TABATA 3:
1. glute bridge (aina 20sec)
*glute bridge hold aina lepoaikana (10sec)