4-5 sets of:

- Reverse lunges x 20 reps (add weight if able)

- Single Leg RDL x 8 each side

- 50 bicycles (opposite elbow to knee.  L+R = 2 )

12 Minute AMRAP of:

2 Dumbbell thrusters
10 sit ups
4 dumbbell thrusters
10 sit ups
6 dumbbell thrusters
10 sit ups....

*continue adding 2 thrusters each set until the 12 minutes is up.  Score your highest completed full round  + any extra reps

**for example, if you finish the round of 10 thrusters and 10 sit ups, and complete 5 thrusters out of the 12 round, your score is 10 rounds + 5 reps