3-4 Sets
6 Kang Squats (barbell loaded)
8/leg Drop Lunge (Bodyweight @ 6-10″ height)
10 Banded Hip Thrust + 20sec isometric hold at top of 10th rep
Overhead Squat
3 sets of 5 reps @ 5151 tempo
12 minute amrap
6 burpee box jump overs 24/20
12 thrusters 95/65
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
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
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike