A. Strength
3 sets of:
Back Squat x 6-8 reps (slow decent, explosive get up)
Single-Leg Glute Bridge x 10-12 reps each leg w/a KB
Hollow Body Roll to Superman x 6 rolls each way
B. Conditioning
For time:
1200 Meter Run (12rounds) / or 2 Bigrounds
30 meter Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run (8 rounds) / or 1 Big 1 small round
30 meter Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run (3 rounds)
C. Accessory
Rollback Triceps Extensions: 4 x 12. Rest 60s.