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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