A. Warm Up

4 sets increasing efforts

15/12 cal row

20 seconds Single Leg Glute Bridge Hold/leg

10 Goblet Curtsy Squats/leg

B. Strength

Cyclist Front Squat

3 sets of 4 reps @ 41X1 Tempo

C. Conditioning

3 rounds for time of:

1 minute Airdyne

20m Single Arm KB Front Rack/arm (TOUGH)

1 minute Row Damper @ 10

16 Alternating KB Rack Reverse Lunges

*coaches challenge 2″ drop

-rest 90 seconds-



A. Warm Up

3-4 sets of

10 Single leg glute bridge/leg

10m Lateral Band Walk/side

10 Banded Clamshell Plank/side

B. Strength

3 sets of the following superset

Back Squat

5 reps @ 5151 Tempo

Staggered Stance KB Deadlift

6 reps/leg @ 3131 Tempo

C. Conditioning

Accumulate 2 minutes of Wall Sit


8 rounds for total meters rowed

30 seconds Row 75-80%

30 seconds Rest

*if you have to break up the wall sit be sure to only count the actual time you are in the position until 2 minutes is reached

**these are aerobic efforts not sprints