A. Warm Up
3 Sets NFT
30sec/leg Single Leg Hip Thrust Isometric (hold at top)
Thoracic Bridge 20sec (feet elevated for challenge)
Single Leg L-Sit on Parallettes x 15sec/side
-then after 3 rounds-
Hip Mobility x 4mins
B. 12 minute amrap
2 Turkish Get Up R
8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)
20m Single Arm KB Overhead carry R
12 Forearm Plank to Tall Plank
2 Turkish Get Up L
8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)
20m Single Arm KB Overhead carry L
Airdyne .3 Miles
C. 4 strip sets of
3-4 Heavier @ 4010 + 8-10 Lighter @ 2010;
*Strip set – perfrom 3-4 reps at a moderately tough weight, immediately strip the load and perform 8-10reps at the llighter load and quicker tempo
