Fitness:

A.) Back Squats

8×7 @ 65% or less – 1:30 rest between sets

B.) 10 Min AMRAP

3 Push ups

6 Ring Rows

1 Lap – half backwards

C.) Hip Bridges – 40

Performance:

A) Back Squats –

– 8×10 @ 65% or less – 1:30 rest between sets

B.) 10 Min AMRAP

3 HSPU 

6 pull ups 

1 Lap- half backwards

C.) Hip Bridges – 40

Competitor:

A) Back Squats – 8×10 – 1:30 rest between sets

B.) 10 Min AMRAP

3 HSPU

6 C2B

1 Lap- half backwards

C.) SUPERIOR POSTERIORS

– single leg bridge – 25 L/R

– Hip Bridges – 50

– PC march – 50 steps w/DB’s

D.) Recovery 15 min. bike – slow