A1) 6-8 Wtd. Contralateral Front Foot Elevated Reverse Lunge,
rest :30 between, @31X1
**Use KB in Front rack position opp of leg that is working.
A2) 15-20 Hamstring Bridge on bench. pause at the top
rest 1:00 x 3 sets

B) 100ft plate push
rest :30
10-12 R Leg step up
10-12 L Leg Step up
rest 90sec
x 3-4 sets

C) Conditioning

3 rounds
400m run
15 burpees

D) Core/Accessory
10minute EMOM
1- :20-:30 ring support hold
2. Weighted plank

E) Armor
8min AMRAP – run 100m after each set
Ascending 2.2, 4.4, 6.6, etc
Strict pull ups
Strict dips