Today’s Workout:

  • Strength
    Every 4 min. for 20 min. (5 Sets)

    • 10 Back Rack Lunges (5 Each Leg-Attempt Same or Heavier than 11/29/18)
  • Conditioning – “Firebird”
    15-14-13-12-11-10

    • Wall Balls (sx – Scale as Needed   rx – 20#|14#)
    • Pull Ups (sx – Jumping Pull Ups   crx – CTB)
  • Accessory
    4 Sets for Quality

    • 9 Fire Hydrants (Each Side)
    • 12 Hip Bridges (Weighted if Possible)
    • :15 Single Leg Wall Sit (Each Leg)