

A. Warm Up
10 Single leg RDL/leg
10 Side Plank Rotation/arm
30 second Glute Bridge Hold
B. Strength
3 sets of the following superset
Bench Press
4 Reps @ 4141 Tempo
Tripod Row
8 Reps/arm @ 10X1 Tempo
C. Conditioning
3 rounds
3 minute amrap
100m row
5 Burpees
10 Alternating Reverse lunges
-90 seconds rest in between rounds-
*Start where you leave off
D. Extra
3 rounds
3 minute amrap
5 Strict Bar Dips
7 Calorie bike
9 Russian Kettlebell Swings 70/53
-90 seconds rest in between rounds-
*Start where you leave off