Thursday, November 21, 2024

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ 3s Pause at Top (35-45% of 1RM Back Squat)
2) 12-16 Double Dumbbell Suitcase Box Step Ups (24/20)

Conditioning
For Time:
30-20-10
Box Jump Overs (24/20)
Jump Squats
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap