Warmup

Core –

3×10 weighted glute bridges

3×10 Banded walks ( none for Tom )lol

Strength 6sets Emom x1:30

Pausing back squats

1 pausing BS (3 seconds in bottom)

1 back squat (50-75%)

QUALIFIER

“Step Aerobics”

3 Rounds For Time:

30/24 Calorie Assault Bike / row

20 Single DB Box Step-Ups (24″/20″)

10 Squat Cleans (135/95)

Dumbbell: 50/35

GYM CLASS

“Step Aerobics”

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Assault Bike / row

20 Single Dumbbell Box Step-ups

Box: 24/20

Dumbbell: 50/35