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.