TUESDAY

Warm-Up:

3:00 minute Echo Bike or Rower

Into.. 

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

Strength

Take 15:00 minutes to Establish

1RM Bench Press

Conditioning

"Manic Midline"

12:00 minute AMRAP

Fitness

5 DB Push Press

10 Kipping Knees

15 KB Swings 20/16kg

Performance

5 Strict HSPU

10 Toe to Bar

15 KB Swings 24/20kg

Optional Accessory Work

2 Sets, For Quality

12 Kettlebell Gorilla Rows

10/10 Pallof Press

20 Alternating V-Ups