Workout Breakdown VIDEO: 10:00 continuous movement 10 pvc pass throughs 10 good mornings 10 dips 5 kang squats 20 glute bridges (:01 hold at top) 10 reverse lunges :30 bent hollo rock 3 rounds: 1)kang squat 3 reps – 3131 tempo (:03 bow, :01 pause, :03 to squat, :01 pause. REPEAT on the up) 2)