A. Warm Up
3 rounds NFT
10 Banded Good Mornings @ 3010 Tempo
10 DB Powell Raise/arm
30 second single leg glute bridge hold/leg
B. Strength
3 sets of the following superset:
Bench Press
6 reps @ 3131 Tempo
Single Arm DB Row
6 reps/arm @ 30X1 Tempo
C. Conditioning
3 rounds
3 minute amrap
Row 9/7 calories
5 Handrelease Push Ups
5 Pull Ups
-90 seconds rest in between rounds-
*Start each round where you left off
D. Additional Conditioning
3 rounds
3 minute amrap
Bike 9/7 calories
6 Toes to Bar or Rings
6 Alternating Reverse Lunges
-90 seconds rest in between rounds-
*coaches challenge Suitcase DB Reverse Lunges 35/20