A: Warm Up
30 GHD hip extensions
30 Reverse hyper
30 Air squats
B: Mobility/Prep
C: Strength
Strict Press 5, 3, 2, 1, 1, 1 reps
*You may do bench press
C2: Endurance
Midline
4 rounds
10 Kettlebell swings
400 Meter run
D: Met Con
In 12 minutes complete
1,000 Meter row
30 Hang squat clean Thrusters
30 Bar muscle ups
RX 115/75
SC 95/65
BG 75/55
