Warm up
1 minute row
10 knee banded squats
10 supine rows
20 second hollow hold
20 second single leg hip bridge
Then
3 rounds
10 double kb swings
8 front squats
6 kb push ups
Strength
Deadlift-Build a heavy 2
Conditioning ABAC
A-3 minute time cap
21-15-9
Wall ball
Push ups
B-EMOM4
1 Deadlift
C-3 rounds
20/20 walking lunges with med ball 20/14
15 med ball back n forth sit ups
10 barbell rows 155/105
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