WOD:

15 Minute AMRAP
25/20 Calorie echo bike
10 Medicine ball clean + wall ball shot (20#/14#)
5 Push-ups on med ball

Accessory work:
Single leg glute bridge hold
4x :20 Hold per side
*Alternate sides without resting until 4 rounds are complete*

THEN:

3 Rounds of:
12 Bent over rear delt raise
30 Banded pull throughs
*Rest as needed between sets*