A. Strength

Station 1 – Barbell Glute Bridges x 10 reps (go heavy on these!)
Station 2 – Strict Pull-Ups x 8-10 reps
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)

B. Conditioning
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Kettlebell Swings
50-Meter Walking Lunges with KB/DB Farmer’s Carry

C. Acessory
Standing Banded Ab Pulldowns: 100 Reps. Rest as needed.

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