LIFT:
HIP THRUSTS
FOR 30 SECONDS DO AS MANY AS POSSIBLE
THEN REST 30 SECONDS
FOR 6 SETS TOTAL
HOLD AT THE TOP AND SQUEEZE YOUR ASS FOR 2 SECONDS
METCON:
10-8-6-4-2
THRUSTER @135/95
50-40-30-20-10
DOUBLE UNDER
REST ONE MINUTE THEN COMPLETE
75 V-UPS AS LITTLE SETS AS POSSIBLE