A1. 1 handed Dumbbell Floor Press 1 Leg Glute Bridge
Male: 6 x 2-3 reps
Female 5 x 3-5 reps

A2. Clean High Pull
Male: 6 x 2-3 reps
Female: 5 x 3-5 reps

Tabata Mash-up: 8 rounds of the following
55 pound DB swings, 20 seconds
Rest 10 seconds
20″ Boxjumps, 20 seconds
Rest 20 seconds