WARMUP
3 MIN MACHINE
– THEN .
20 AIR SQUATS
20 LATERAL STEPS
20 GLUTE BRIDGES
10/10 FIRE HYDRANTS
10/10 DONKEY KICKS
– THEN —
10 EB STRICT PRESS
10 EB FRONT SQUATS
5 EB THRUSTERS
THEN…
STRENGTH
BOX FRONT SQUATS
EVERY 90 SEC X8 (12 MINS)
3-4 BOX FRONT SQUATS
START LIGHT AND BUILD TO A MODERATE WEIGHT. NO
MORE THEN 70-80% !!!
THEN…
METCON
2RDS OF :
AMRAP 4
35 DOUBLE UNDERS
10 HANG PWR CLEANS @95/65
– REST 1 MIN -.
AMRAP 4
10 THRUSTERS @95/65
10 BURPEES OVER THE BAR
– REST 1 MIN–
** THESE 10 MINS ARE 1 ROUND
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