A. Warm Up
3-4 sets of
10 Single leg glute bridge/leg
10m Lateral Band Walk/side
10 Banded Clamshell Plank/side
B. Strength
3 sets of the following superset
Back Squat
5 reps @ 5151 Tempo
6 reps/leg @ 3131 Tempo
C. Conditioning
Accumulate 2 minutes of Wall Sit
-then-
8 rounds for total meters rowed
30 seconds Row 75-80%
30 seconds Rest
*if you have to break up the wall sit be sure to only count the actual time you are in the position until 2 minutes is reached
**these are aerobic efforts not sprints