Strength: Back Rack Lunge + Hip Thrust

Every 2:00 x 3 sets

10 Alt. Back Rack Reverse Lunge (increase if you want)

Rest/Transition x 4 Minutes

Every 2:00 x 3 sets

8 Barbell Hip Thrusts (bench or floor, up to you today)

*Increase each set if you want

Conditioning:

Against 8 Mins for Time….

21-15-9

Wallballs

5-5-5

Deadlift @ 75-80% 

Comp: 30/20

Fitness: 20/14

GPP: 14/10

Health: 10/6