A) STRENGTH
1) Glute Hip Thrust or Glute Bridge: 3/5 x 5. Rest 90s.
– 3 Warm-up sets then 5 challenging work sets.
– use a pad on the bar if possible
– Rx+ – band over the knees while performing these.
2) Metcon Warm-up:
2-3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike
B) CONDITIONING
Batwings
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Bike = 45 Calorie Row or 30 or 400m Run
9:00 Cap
C) EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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