Hip Flow and Mobility

Strength: Back Rack Lunge + Weighted Situps

3×8 reps/leg @ 30-40% Backsquat Max

-15-20 Weighted Situps after each set-

*Forward or reverse lunges.. up to you today!

Conditioning:

Every 4 Mins x 5 Rounds

15-20 Wallballs (or Medball Squats if your shoulders are real sore)

20 Alt. Medball Russian Twists

200 Meter Run

Comp: 30/20

Fitness: 20/14

GPP: 14/10

Health: 10/6