Warm Up
3 rounds
30 seconds criss cross squats
30 seconds sit ups
30 seconds lunge R + lunge L + air squat
30 seconds yoga push ups

Rest as needed

Glute Strength Sets
2 rounds
body weight squat pulses x 30 reps
Bulgarian split squat pulses x 10/side
frog pumps x 60

then
2 rounds
hip bridges from the ground or on a bench
wide stance x 15 reps
narrow stance x 15 reps
slow eccentric- 2 foot up/1 foot down x 10/side


WOD
"Mountain"
15:00 AMRAP
5 devil's press
10 DB front squats * if you have a barbell use 95/65
15 sit ups
30 DUs or 60 singles
200 row/bike/run/jumping jacks for 1:00