March 5 Workout

Warmup

2 rounds:

Kneeling banded hip thrust, 12 reps

Hip clamshell, 8 reps/leg

Opposite arm/leg extension, 12 reps alternating

Strength

Front squats = 95 lbs

75%

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

Fitness

3 sets for load = 25 lbs

Dumbbell weighted step ups, 6 reps/leg @ 25 lbs

Rest :30

Strict hanging leg raise, 10 reps

Rest :30

6:00 max assault cals = 112

Partners must alternate every :30.  Partnered with Karen G.