A. Warm Up
4 sets NFT
10 B-Stance Hip Thrust/leg
10 Deficit KB Stiff Leg Deadlift (3010 Tempo)
45 second side plank
*30 second star side plank for coaches challenge
B. Strength
3 sets of the following superset
Back Squat
3 sets @ 4141 Tempo
4-4-4
Staggered Stance Contralateral DB Romanian Deadlift
3 sets @ 3131 Tempo
6/leg
C. Conditioning
For time and calories rowed:
1 minute Single leg wall sit/leg
*only count time you’re actually in the position
*scale back and accumulate 3 minutes regular wall sit
Then
8 rounds for calories
30 seconds row
30 seconds rest