Prep:
3 Sets:
10/leg Fire Hydrants
5/leg Single Leg Glute Bridges
Fitness
A. Front Foot Elevated Dumbbell Reverse Lunge
8 alternating reps
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)
B. Front Squat
3 reps @ 32X1 every 2min x5 sets
Tough weight across with perfect tempo. Build a little off last week.
C. AMRAP12
3,6,9,12,15,18…. increasing by 3 reps
Row calories
Wallball 20/14# 10/9′
Essentials
A. DB Reverse Lunge
8 alternating reps
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)
B. Front Squat
3 reps @ 32X1 every 2min x5 sets
Tough weight across with perfect tempo. Build a little off last week.
C. AMRAP12
3,6,9,12,15,18…. increasing by 3 reps
Row calories
Wallball (choose weight you can keep continuous movement)