A. Warm Up

3 Sets NFT

20m/arm Single Arm OH Bottoms Up Carry

15 Banded Glute Bridges

10 calorie bike

B. Strength

Back Rack Reverse Lunge

Build to a 10RM Alternating Legs 5/leg

C. Conditioning

For time:

100 Back Squats @ 50% 1RM

-start with 10 burpees and perform 10 burpees every time you break up

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A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row


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A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh