Prep:
3 Sets:
60 sec Row
30 sec FLR
10 Glute Bridges
A. 3 Sets:
Every 2:30:
10 DB Bench w/ Glute Bridge @ 20X1
15 sec DB Iron Cross Hold
B. CGBP
4 reps @ 31X1
every 2:30 x4 sets
Tough weights across. Minimal building
Build off last weeks weights
C. AMRAP10
200m Run
10 DB Burpees 50/35/hand
Scale weights as needed