Warm Up:  

• 200m Row 

• 100 Jump Rope 

• :50 Pillar to plank ups 

• Prowler Down and Backs 

2 x 12: 
Glute Bridge
Superman
Hollow Hold 

Deadlift: 5-3-1-1-1 
Continue building to a heavy 1 set 

2 rounds or AMRAPX 20 min

• 400 m run( or 2 min mono mov’t

• 30 Box Jumps/ Step Ups 

• 30 sit ups

• 400m run( or 2:00 any mono mov’t) 

• 30 KB swings(53/35)(35/26)

• 30 plate hops

• 400m run (or 2 min mono mov’t)

• 30 ball slams(20/15)(15/10)

• 30 lunges