Final Challenge

WARM UP
* 2 min bike
* 2 rounds:
* 10 reverse lunges
* 10 glute bridges
* 8 lateral lunges
* Barbell:
* 8 empty bar lunges
* 6/6 pause reps
* 3 ramp sets

STRENGTH
Back Rack Lunge — 5 x 6/side @ RPE 7.5–8
Superset:

* DB RDL x 12

CONDITIONING
700m Run (big lap)
50 Sit Up
40 Thruster (45/35)
30 Walking Lunge
20 Burpee
10 Shuttle Laps (driveway)