Skill:

10 Banded hip thrusts

10 Single-leg banded hip thrusts (each leg)

10 Banded fire hydrants (each leg)

1:00 Rest

 

2 Rounds for quality

 

Conditioning:

As many reps as possible in 3 minutes of…

30/24 Calories rowed

Max reps wall-ball shots in remaining time (25/16)@(10/9′)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories biked

Max reps alternating dumbbell hang clean and jerk in remaining time (50/35)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories skied

Max reps kettlebell swings in remaining time (70/53)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

400m Run

Max reps GHD sit-ups in remaining time

 

For score

 

 

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