A. Warm up
3 sets NFT
6 Abduction Bias Goblet Squats/leg 3010
30sec Single Leg Glute Bridge Hold/side
20 Shouler Taps
B. Strength
1-1/4 Back Squat
4 sets of 2 reps @ 33X1 Tempo
C. Conditioning
Every 4 minutes complete the following
12 Toes to Rings/Bar
12 Thrusters 75/55
12/9 calorie bike
16 Air Squats
x4 sets
*Record time each round
Coaches challenge
12 Toes to Rings
12 Alternating KB Thrusters 53/35 (6/arm)
12/9 calories bike
16 Air Squats
x4 sets