A. Warm Up
3 sets NFT
30 second Static Glute Bridge Hold (video shows banded version)
6/leg Adduction Biased KB Rack Squats @ 3010 Tempo
10 Handstand Push Scap Push Ups (scale back to pike scap push ups or plank scap push ups
B. Strength
Back Squat
4 sets of 5 reps @ 22X1 Tempo
C. Conditioning
Every 4 minutes complete the following
18 Hollow Rocks
14 Wall Balls 20/14
10 Calorie Row
14 Alternating Reverse Lunges
-rest remainder of 4 minutes-
Repeat for 3-5 rounds
*Record time for each round
Coaches challenge
18 Weighted Hollow Rocks (10# plate held in hands)
14 Wall Balls
10 Calorie Row
-rest remainder of 4 minutes-
Repeat for 3-5 rounds
*Record time for each round