STRENGTH

1a) Renegade Rows: 4 x 8-10 each. Rest 30s
1b) Ipsilateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s
2a) Weighted Hollow Hold: 4 x 20s. Rest 30s
2b) Triceps Kickbacks: 4 x 8-12 each. Rest 30s

CONDITIONING

21-15-9-15-21
Bodyweight Lunges each
Push-ups

*Last tested in 4/1