Conditioning: 10 Alternating front rack barbell lunges (135/93) 3 Thrusters (135/93)* 10 rounds for time** *athlete uses one barbell, same weight for each movement **20 min cap   Accessory Work: 10 V-ups 15 Tuck-crunches 30 sec hallow hold 30 sec arch hold (Superman hold) 5 rounds for quality (15 min cap)      Read More