Warm Up
3 Rounds
10 YWT Scapular Retraction
20 Floor Hip Thrust
10 Side Plank w/ Trunk rotation
Strength/Technique
EMOM 12'
1. 10~12 Barbell Hip Thrust
2. 10 Box Jump
Conditioning
10 Rounds FOR TIME
20 Double Under
8 Pull Up
12 Push Up
15 Air Squat
TC 19'
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