A) Deadlift with 3 sec hold at position 1. 8-10 reps rest 2 min
B) Glute Bridges holds 45 sec x 3. rest 60 sec
C1) Russian step ups 20x3
C2) Waiters Carry 200 ft. x 3. rest 3 min
D1) straight leg sit ups 20 x 3
D2) Windshield wipers with soccer ball 20 x 3
For time:
400 m run
10 man makers
16 walking lunges
20 russian twists
rest 3 min
x3
