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Warm up

1 minute banded hip bridge


3 rounds

20 ft of walking lunges

15 sec L hang

10 inch worm push ups


Back squat-Heavy 4

Conditioning A B A


7/5 calorie row

7 strict toes 2 bar

7/7 guerilla box jumps

B-Every 90 seconds x 4 rounds

2 Back squats

Russian twists 20 seconds


3 rounds

10 nordic curls

20 step ups



1 Tall clean + 1 hang clean + 1 full clean

Squat clean for all 3 reps

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