Say hello to the Ladies of the PrettyStrong Powerlifting Team at CFSQ!

Warmup
Run 400 Yd
Hip Stability Series

3 Sets
10 Kettlebell Swings
10 Push-ups
30 Jumping Lunges
10 Ab Wheel Rollouts

Strength
5/3/1

Conditioning
3 Rounds AFAP
Run 400 Yd
12 Toes to Bar
20 Wall Ball Shots

Benchmark
Open 12.3
AMRAP 18 Minutes
15 Box Jumps
12 Push Presses
9 Toes to Bar