A. Warm Up

3 Sets NFT

6 Half Kneeling Banded Press/arm

8 Dual KB Rack Cyclist Squats @ 30X0

20 Wall Psoas March (10/leg) – Slow and Controlled

B. Strength

Back Squat

20X1; 1.1; rest 15sec between 1’s; Every 3:30 x 4 sets

C. Conditioning

3 sets for time of:

Row 30/25 Cals

25 Wall Balls 20/14lbs

10 Burpee C2B Pull Ups

-rest 2 minutes between sets-

*Scale back to Burpee Pull Ups

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