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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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