2.6.20

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

14 Jumping Lunges

-rest remainder of 4 minutes-

Repeat for 3-5 rounds

*Record time for each round

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