PART 1

STRENGTH

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Bench Press / Glute Bridge

Build up to a heavy set of 4 reps

CARDIO

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AMRAP X 9 Min:

30 sec Center Plank
15 Push-ups
10 Reverse Lunges (1-2)

PART 2

WOD

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Running clock for 25 min:

Functional Conditioning

AMRAP X 17 Min:

18 Glute Bridge Press
16 Flutter Kick (1-1)
14 Box Jumps (24/20)
12/10 Cal Row

directly into

Aerobic Bodybuilding

AMRAP X 8 Min:
10 Unilateral Glute Bridge
20 sec. Left Side Plank
20 Sec. Right Side Plank
10 Cal Row/Bike