11.6.19
A. Warm Up
4 Sets NFT
10 Single Leg Hip Thrust/leg
15 Hip Thrusts
15 Clamshell planks/side
B. Strength
3 sets of the following superset
5 reps @ 4141 Tempo
5/leg @ 3131
C. Conditioning
4 separate scores
3 minute AMRAP
Box Jump Step Down 24″/20″
-1 minute rest-
3 minute AMRAP
Row for Calories Damper @ 10
-1 minute rest-
3 minute AMRAP
Goblet Squats 53/35
-1 minute rest-
3 minute AMRAP
Airdyne for calories