A) Lower body accessory work
4 sets:
8 db weighted step ups/leg (20/18″ box)
Superset with 10/leg single leg elevated glute bridge thrusts
and 30 second arch hold
Rest approx 2 minutes after each set.

*For box step-ups keep same leg on box for all 8 reps and only push off of that leg. Can hold both dbs or just one db. For second movement, lie on back and place one foot on top of box and then perform an elevated glute bridge with a slight pause at the top of each rep.

B) 3 rounds for time:
Building lap run+ 14 devils press

Rx: pair of 35/25lb dbs
Rx+: 50/35lb
*17 minute time cap