Round 1 Hip thrusts: two sets of 15 reps 40 yard sled jog: one rep Rest for 20 seconds Hip thrusts: two sets of 15 reps 40 yard sled jog: one rep Treadmill walk: walk for one minute at a speed of 3.5 speed Take two minutes of rest if needed, and then proceed to round two. Image Source: Unsplash / Justyn Warner