A. Warm Up
3 rounds NFT
10m Lateral Band Walk/side with plate overhead
20 Hip Thrusts
20 Shoulder Taps
*Wall Facing shoulder taps for challenge
B. Strength
1-1/4 Back Squat
3 sets of 4 reps @ 33X1 Tempo
Tempo is read
3 seconds down
3 seconds hold bottom
X – perform the 1/4 squat and then return to the bottom then squat up
1 second pause at top
C. Conditioning
3-5 rounds
Every 3 minutes perform:
6 Air Squats
12 Windshield Wipers 6/side
8 Alternating Reverse Lunges
12/10 Calorie Bike
*record time for each round
**coaches challenge 53/35 KB Rack on squats and lunges