Thursday

Strength

A 3 sets (12 min)
A1. Build to 8RM each leg Single Leg Hip Thrust 30x1

A2. Build to 8RM each arm DB Row 30x1

Conditioning

18 min AMRAP

Run 100m  
10x Box Jump 24/20
15x Wall Ball 20/14
20x Lunge total steps [loaded]
30x Double Unders


F: 5x Box Step Up/Step Down or Jump/STep Down + 10x Wall Ball + 15x Total Lunges + 50x Single Unders
P: as rx
S: UB Each movement