Accessory work

Every 90 seconds, for 18 minutes (3 sets each) of
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps
Station 4 – Reverse Snow Angels x 15 reps

Conditioning

For time
500 Meter Row
50 Wall Ball Shots
500 Meter Row