Warm Up:

6 Min AMRAP of:
10m Duck Walk
6 Tempo Cossack Squats
10m Inch Worms
6/6 Front Rack Split Squats
8-12 Glute Bridges

Strength: Lower Body

3 Super Sets of:
8/8 Front Rack Bulgarian Split Squats
16 Weighted Box Step Ups
30 sec. Weighted Glute Bridge Hold

Conditioning

2 Rounds alternating A1, A2

A1. 4-minute AMRAP
20 High Knees 10 Goblet Squats
20 Double/Single Under
10 Odd Object Push Presses

– Rest 2:00 minutes –

A2. 4-minute AMRAP
10 Odd Object Swings
12 Jumping Lunges
14 Russian Twists

– Rest 2:00 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Weekly Challenge: 1:30 Minutes of Hollow Hold (scaled: Tuck Hold)
every time you drop perform 3-5 Sit Ups