Since Val is Brazilian, she was allowed to do one of her sets of Back Squat facing the “wrong way” so she could watch the end of the World Cup game today!

 

Strength

Rest about 1 minute between movements and rounds.
Good Mornings (8-10 reps @ 3011)
Turkish Get Up (2 reps each arm)
Specify “each arm” in your comments, please! Goal here is to improve comfort with this movement, not necessarily going heavy.
Plank Hold (45 seconds)
Default will be on the elbows

 

Conditioning

Five sets of:
30 seconds of Ball Slams
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds
Rx’d weight for Ball Slams is 40 for men, and 30 for women.
All you need to track today is weight of the ball you used. Try to keep moving through the majority of this workout!