1.24.20

A. Warm Up

3 rounds NFT

10m Banded Skater Walk Forward and Backward (KB Rack for challenge)

10 Single Leg Hip Thrust/leg

2 Wall Walks (10 shoulder taps at top of each)

B. Strength

1-1/4 Back Squat

4 sets of 3 reps @ 33X1 Tempo

C. Conditioning

Every 3 minutes for 3-5 rounds

20 Medball Russian Twists 20/14

4 Thrusters 95/65

6 Pull Ups

4 Front Squat 95/65

10/8 calorie bike

Record time for each round

Coaches challenge

Every 3 minutes for 5 rounds

20 Medball Russian Twists 20/14

4 DB Thrusters 50/35

6 Strict Pull Ups

4 DB Front Squats 50/35

10/8 calorie bike

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