Prep

3 rounds

3 each BW Lunges

6 Arms Overhead Goodmornings

9 Air Squats

A.

Every 6:00 x 4 sets

400 Meter Run

30 total DB Renegade Rows

20 total KB Rotational Cleans

10 Jump Squats

– Goal: Challenging effort. You should have at least 90s of rest after each completed round. Your choice of moderate weight today.

B.

Single Leg Glute Hip Thrust – Leg elevated on a bench

3 x 10 each 1s hold at top. Rest 60s.