Strength
3-4 sets (20 min)
8-10 Gob Squat + Lunge + Squat + Lunge
6-8 Wall Ball Ham Curls
20-25 Fast glute bridges
rest 1 min
20 Banded pullapart
10-15 Lateral DB raise
rest 20 sec
100 meter farmer carry
rest 1 min
Metcon (No Measure)
The Finisher
40 on 20 off
4 rounds
1) Alt DB Hang Squat Cleans
2) Body Weight Lunge
3) Row at consistent pace