A. Warm Up
4 sets increasing efforts
15/12 cal row
20 seconds Single Leg Glute Bridge Hold/leg
10 Goblet Curtsy Squats/leg
B. Strength
3 sets of 4 reps @ 41X1 Tempo
C. Conditioning
3 rounds for time of:
1 minute Airdyne
20m Single Arm KB Front Rack/arm (TOUGH)
1 minute Row Damper @ 10
16 Alternating KB Rack Reverse Lunges
*coaches challenge 2″ drop
-rest 90 seconds-