Warm up:
Step ups 2 minutes
3 Rounds
10 x KB swings
10 x push up shrugs
10 x lunges
10 x hip thrusters
Conditioning:
20-15-10 reps of:
Singles (60 - 45 - 30)
Thrusters (95#)
(8 mins 26 secs)
Rest 2 Min
20-15-10 reps of:
Sit-ups
KB Swings (24kg)
(2 mins 40 secs)
Endurance:
Row 5k (22 mins 55 secs)
So so day, but I'll take it.
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