TUESDAY

Part A

4 Rounds

200 Meter Row

8 KB Cossack Squats 35/26 or lighter

8 KB Pull throughs same KB

Part B

4 Rounds

15 Barbell Hip thrusts 10X2 (2 second pause at top, no time at bottom)

Banded sidestep length of rig and back

Part C

3 Rounds

4 Minute AMRAPS

7 Front Squats 135/95

7 Burpees

20 Double Unders

2 Minute Rest

Performance: 115/80

Fitness: 95/65, 50 singles