Prep:
3 Sets:
10/leg Fire Hydrants
5/leg Single Leg Glute Bridges

Fitness

A. Front Foot Elevated Dumbbell Reverse Lunge

8 alternating reps
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)

B. Front Squat

3 reps @ 32X1 every 2min x5 sets
Tough weight across with perfect tempo. Build a little off last week.

C. AMRAP12

3,6,9,12,15,18…. increasing by 3 reps
Row calories
Wallball 20/14# 10/9′

 

Essentials

A. DB Reverse Lunge

8 alternating reps
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)

B. Front Squat

3 reps @ 32X1 every 2min x5 sets
Tough weight across with perfect tempo. Build a little off last week.

C. AMRAP12

3,6,9,12,15,18…. increasing by 3 reps
Row calories
Wallball (choose weight you can keep continuous movement)