Warmup: 10 minutes

row 500m + dynamic warmup

Strength: 20 minutes (4-5 rounds)

1a) banded good mornings - 15 (fast up, pause and squeeze glutes, slow and controlled down)

1b) 30' sling shot (or use red/blue small bands) lateral side step right/left

1c) single leg glute bridge - :30 hold right + :30 hold left (hips high!)

1d) double kb front rack wall sit - :30 

Conditioning: 6 rounds x 2:00 on/2:00 rest (alternate intervals, 3 of each)

1) 400/300m row + max double unders/SU remaining time

2) 12 db box step-overs 50/35#s 24/20" (long way) + max box jump overs (short way)

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