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

Cyclist Front Squat

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-

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

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