Warm up
3 rounds
10 Good Mornings
10 Soldier Kicks
10 bird dogs
3 rounds
10 Squat to hip rotations
4 inchworms
10 Single Leg Glute Bridge (each side)
3 Rounds
200 m row
30 leg lifts
10 Spiderman lunge (view here)
Strength
3*12 Barbell Squats (light weight)
:60 rest
3*8 Barbell Squats (moderate/heavy weight)
:90 rest
4 Rounds
10 rear foot elevated lunge (each side)
20 DB Lunges (55/35)(45/25)(35/15)
Conditioning
17:00 AMRAP
25 M Sled Pull (heavy)
7 Tire flips
12 Squat Thrust (view here)
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