2 ROUNDS
:30 Cardio Choice
10 Alt Curtsy Lunges
5/5 Lateral Step-Ups
10 BB RDL
:10/:10 SL Glute Bridge Hold
5 Knee Push-Ups

3 SETS FOR QUALITY
1:30 Row/Bike/Ski*
15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
20 Lateral Box Step-Overs (24/20)
15 Diamond Push-Ups
20 Glute Bridge-Ups**
1:30 Row/Bike/Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine or switch as they go.
**Option to use Band.

(No Measure)

FOR TIME
50-40-30-20-10
Sit-Ups
10-20-30-40-50
DB Plank Taps

(Score is Time)