Warm-up: (10 min)
2 min maching
20 90/90 hip stretch
10 Cat cows
10 Firehydrants
10 Goodmornings
10 Alternating Reverse lunge
10 Airsquats 3/Side WGS
30 Banded pull aparts
Strength: 1 set every 3 min
Thrusters 3x12 at 50-60%1RM
Conditioning:
Amrap 7 Min
7 Front Squats (115/75)
7 Kettlebell Swings (24/16kg)
7 Pull ups
Rest 2 min
Total number of reps for part 1 (7 Min cap)
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