Warm up
3 rounds
10 kb swings (increase weight each round)
20/20 second side plank (Raise top leg)
30 second banded goblet squat hold
Strength
Deadlift-Build a heavy 1
Conditioning Rx 44/25
10/10 alternating reverse lunges 44/25 Front rack
20 kb over burpees
30 (15/15) alternating kb clean n presses 44/25
20 kb over burpees
10/10 alternating reverse lunges 44/25 Front rack
Extra credit
Reverse hyper extension 3x15
Russian twist 3x30 seconds
Barbell curls 3x15
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