Warm Up: Coaches Choice 10-12 minutes

Strength: Backsquat

• 1 Tempo Back Squat, pick load
• Every 1 min for 10 mins.

FOR QUALITY:

• 15 Barbell Hip Thrusts, pick load
• Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
• 15 Barbell Hip Thrusts, pick load
• Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
• 15 Barbell Hip Thrusts, pick load

METCON: 5 rounds, 1 min per station, for reps:

• Wall Ball, 20/14 lbs
• Alternating Dumbbell Snatch, 50/35 lbs
• Assault Bike Calorie
• Rest 1 min

“Pinball”