WARM UP
AMRAP 6
:30 singles (jump rope)
20 Shoulder Taps
10 Up-Downs
5 boot-strappers
STRENGTH
4 SETS- every 2 min
8 Back Squat
THEN:
3 Quality SETS- NFT
12 DB Lunge
12 DB Weighted Hip Thrust
12 Leg Curl on foam roller
24 Calf Raises (elevate toes on box)
FINISHER: optional
3 sets
10 LYING Plate pull over (25/15)
10 alt 1-arm KBS (35/25)
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