4 Sets not for time:
Single Straight Legged Glute Bridges (See Video)
5-8 Full Range, 8-12 Oscillations, finish with 2-4 Full Range each leg
8-14 “Box Blasts” (See Video
*Plyo Step-Up looking for a MAX Height Jump each time
AMR 18 Minutes:
Russian KB Swings 24kg/16kg
250m Row, .4 Mile Bike, or 200m Run
*Complete rounds of 12, 9, and 6, then row, bike, or run. After row, bike, or run start back over with the round of 12.
**Score for total reps. Row, bike, or run counts for 10 reps.