Day 4 and 5 - Total Body Assault

Day 4
Off

Day 5

Three round and no break til you are at the end of the circuit.
First Circuit:
1) Barbell step-up
Sets: 3
Reps: 8

2) Plate-loaded hip pop-up
Sets: 3
Reps: 16

3) Single-leg squat
Sets: 3
Reps: 8
Rest: 120 seconds before returning to exercise 1

Second Circuit:
1) 45-degree hyper extension
Sets: 2
Reps: 8

2) Band pull-through
Sets: 2
Reps: 18
Rest: 120 seconds before returning to exercise 1