WARM UP

3X 10 BANDED LATERAL SQ WALKS/SIDE + 20 GLUTE BRIDGE MARCHES

STRENGTH 

4X3 FRONT SQUATS W/ 3s PAUSE IN SQUAT, REST 2 MINS 

CONDITIONING 

 FOR TIME

 -30/20 CAL ASSAULT BIKE

-30 TOES TO BAR 

 -30 DB BURPEES 35/25 (NO JUMP, JUST STAND UP WITH WEIGHT)

 -30 D-BALL OVER SHOULDER 50/20