Strength

A. Barbell Single RDL - 3x10 *each leg

B1 Barbell Glute Bridges - 3x10

B2 Double KB Front Rack Reverse lunges - 3x8 *each leg


Metcon

25-20-15-10

Deadlifts (185/115)

Db Snatches (50/30)

Box Jump Overs

*200 m single arm farmers carry (55/35) per round