Warm-up:
10 BS w/ BB
5 Glute bridges
5 BS @ 55%
5 Unilateral glute bridge each leg
3 BS 65%
5 Unilateral glute bridge each leg
3 BS 75%
Strength:
1) BS: 85x1x2
WL:
2) CJ: 75x1x3
Conditioning:
5 rounds:
1 minute Max effort AD for calories
rest as needed
Competition:
AM: 1, 2, Push-press: 85x1x2, (based off of 1RM push-press or 90% of 3RM)
PM: #3
