Prep
5 Sets
Row x 45 sec
Plank x 45 sec
Arch hold x 45 sec
At Home
A.
4 Sets
Hip thrust x Max reps 1 min
Frog Pump x Max Reps 1 min
Side Lying Clam Shell x max reps 30 sec per side
B.
For time:
Prisoner Kneel to Stand x 35 reps
Rest 90 sec
Squat Jump x 30 reps
Rest 90 sec
Vertical Jump x 25 reps
Rest 90 sec
Bear crawl x 100 ft
Rest 90 sec
Vertical Jump x 25 reps
Rest 90 sec
Squat Jump x 30 reps
Rest 90 sec
Prisoner Kneel to Stand x 35 reps
At the Gym
A.
12 min
Barbell Hip thrust
Build up to a Heavy 5 rep
B.
Teams of 2
For time:
Kettlebell Deadlift x 100 reps
Kettlebell Goblet squat x 80 reps
Kettlebell Swing x 60 reps
Chest to Bar x 40 reps
Kettlebell Swing x 60 reps
Kettlebell Goblet Squat x 80 reps
Kettlebell Deadlift x 100 reps
*55/35