Zone 2

Tri-Set x 3
Alternating Renegade Row
reps 10
Set Reps
1 10
2 10
3 10
Single Leg Glute Bridge
reps 10
Set Reps
1 10
2 10
3 10
Lateral Skater with Medicine Ball
reps 16
Set Reps
1 16
2 16
3 16

16 reps = 8 reps each side. To intentionally decelerate at the end of range and not speed through the reps.