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. 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