11.6.19

A. Warm Up

4 Sets NFT

10 Single Leg Hip Thrust/leg

15 Hip Thrusts

15 Clamshell planks/side

B. Strength

3 sets of the following superset

Front Squat

5 reps @ 4141 Tempo

Staggered Stance Deadlift

5/leg @ 3131

C. Conditioning

4 separate scores

3 minute AMRAP

Box Jump Step Down 24″/20″

-1 minute rest-

3 minute AMRAP

Row for Calories Damper @ 10

-1 minute rest-

3 minute AMRAP

Goblet Squats 53/35

-1 minute rest-

3 minute AMRAP

Airdyne for calories

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