Deadlift

3 sets
on the 3mins
4 reps @80%

Barbell Cycling 

4 sets
8 BBJO 24/20
6 TNG power cleans 185/125
4 Front Squats 185/125
rest 2:30

Assault Bike Sprints 

10 sets
:10 all out sprint
:50 easy spin

Buns of Steel

2 sets
10 single leg glute bridge each side
10 GHD hip extensions
8 weighted good mornings