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Workout 4.7.21

Warmup
Tabata bike (8x :20 hard/:10 off or easy)

Then
Get your weights and hip thrust station set up
Grinder Work
15:00 bike
At the 3,6,9,12,and 15 perform 12 tempo goblet split squats

2:00 rest

5 rounds
150 run
10 1 and a quarter hip thrusts
:30 hollow hold
Finisher
4 sets
25 dumbbell frog pumps
15 pike leg lifts

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