Warm up

In 7min, perform 3 rounds of:

8 Russian baby makers

10 plate overheah lunges

12 jumping squats

16 A-frame toe-touches

Midline strength

4 supersets:

A1 – 10 Barbell hip thrusts, with 1 sec pause at the top

Build up to a heavy set

A2 – 12 alternating cossack squats

— rest as needed between supersets

Time cap: 17 min

Note: for hip thrusts, comare to 2/20 – focus on full hip extension and squeezing the glutes

For cossack squats, prioritize range of motion and form over weight

Conditioning

3 rounds for time:

1,000m/800m row

20 back squats 135/95 lbs (bar comes from the ground)

20 toes to bar

Time cap: 22min

EVF360

Part A

4 supersets:

A1 – 20 alternating weighted single leg bridges, with 1 sec pause at the top

Use a Dumbbell or plate placed on hips

A2 – 12 alternating Cossack squats

— rest as needed between supersets

Time cap: 16 min

Part B

For time:

21-18-15-12-9-6-3

Ab-mat situps

American KBS 24/16 kg

Cal row

Time cap: 16 min