Thursday

Strength

Ax3 sets; build
A1. Single Arm DB Row x8-10, rest 30 sec

A2. Single Leg Glute Bridge x8-10 each leg, rest 30 sec

A3. Hollow Rock x15 reps, rest 30 sec

Conditioning

B. 20 min AMRAP
Bike 25 Cal or Run 400m
Farmer's Carry x100M
Sit Ups x20
Step Ups x20 [alternating] 24”/20