Warm-up:

200m Run then 3rds of:

5 Glute Bridge @1013

10 Sumo Deadlift with kettlebell

10 High Box Step

Strength: 3 sets

Dumbbell Bulgarian Split Squats @30X1 x 6-8 reps each leg Rest 60sec between legs

Followed by 1 set of 20 reps each leg @10X1 at 65% of today’s working weight

Conditioning:

Just One Round- make it fast! Time Cap: 6min

400m Run

30 Russian Kettlebell Swings (53/35)

25 Box Jump Overs (24/20)

20 Dumbbell Box Step Overs (35/25 x 2 DBs)

Finish: Upper Body Tabata

2 total rounds of 4 sets of each movement

Bicep Curls with rest at 90 degrees

Strict Overhead Press with rest overhead

Bent Over Supinated Row with rest at top of row