Warm-up:

10 BS w/ BB

5 Glute bridges

5 BS @ 50%

5 Unilateral glute bridge each leg

3 BS 60%

5 Unilateral glute bridge each leg

3 BS 70%

Strength:

1) BS: 82x3x8

WL:

2) CJ: Max for day

Conditioning:

3) 7 rounds:

20 sec ME OHS (95/65)

40 sec rest

20 sec ME Pull-ups

40 sec rest

Try to increase the number of pull-ups from last week.

Competition:

AM: #1, Push-press: 5X5 AHAP, 4 rounds: 1 min. ME AD for Calories, rest as needed between rounds

PM: #2, #3, Side planks: 3X8 breaths each side