A. Warm Up

3 sets NFT

30 second plank

10 Glute Bridge V Walkouts

20 Shoulder Taps

*weighted plank and wall facing shoulder taps for coaches challenge

B. Strength

Back Squat

4 sets of 3 reps @ 22X1 Tempo

*two seconds down, two second pause at the bottom, fast up, one second pause at the top

C. Conditioning

3 sets for time of:

12 Back Rack Reverse Lunges (6/leg)

12 Toes to ring or bar

12/9 calorie bike

-90 seconds rest between sets-

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