Accessory work
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Jane Fonda’s
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Jumping Lunges

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. 

Conditioning
Every 4 minutes, for 24 minutes (6 sets) for times of:
500 Meter Row
25 Kettlebell Swings or 4 Cleans

Kettlebells; note weight of kettlebell used and time to complete each set. This is similar to two weeks ago, with an extra set and slightly reduced rest…but your goal should be to maintain the same pace and times per set.

-or-

Cleans; your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.