WARMUP
2 MIN MACHINE
– THEN —
10 – 1 LATERAL SIDE STEPS
20 AIR SQUATS
20 GLUTE BRIDGES
20 CLAMS SHELLS
10 ALT LIZARDS
10 UP DOWNS
10 SNOW ANGELS
:30 SUPERMAN HOLD
1:00 MIN WALL HINGE
then..,
STRENGTH
EVERY 90S X 8 (12 MINS)
3 PAUSE BACK SQUATS (3 SEC PAUSE)
+ 5 BACK SQUATS (NO PAUSE)
START @135/85* & BUILD BASED ON FEEL
then…
5 ROUNDS OF:
3 MINS OF WORK / 60 SEC REST IN BETWEEN
18 ALT DB SNATCHES
8 BURPEE BOX JUMPOVERS
– REMAINING TIME MAX CALS
(15 MINS OF WORK / 5 MINS OF REST TOTAL)
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