Strength
1a) Single Leg Elevated Hip Thrust (pause :01 at top each rep)
- x 8/side x 4 sets
1b) Waiter’s Walk
- x 10m / arm x 4 sets
1c) Horizontal Ring Row
- x 8 x 4 sets
Conditioning
Complete as many rounds as possible in 5:00:
- 5 Strict Pull Ups
- 20 Double Unders
Rest 3:00
Complete as many rounds as possible in 5:00:
- 8 Jumping Lunges
- 12 Single Arm Push Press (35/50)