WARMUP
2:00 MIN MACHINE
MINI BAND SERIES
20 BANDED AIR SQUATS
10 BANDED HALF BTM SQUATS
10 MONSTERS WALKS (FWD & BCK)
20 GLUTE BRIDGES
20 CLAM SHELLS
10 ALT LIZARDS
10 THORACIC ROTATIONS
10 DOWNWARD DOGS
5/5 BIRD DOGS
X2
THEN..
STRENGTH #1
7 SETS OF:
3 HANG SQUAT SNATCHES
@50% – 80%
** SCALED TO POWER / MUSCLE
EVERY 90 SEC (11 MINS)
THEN..
STRENGTH #2
7 SETS OF:
3 HANG SQUAT CLEANS
@50% – 80%
** SCALED TO POWER
EVERY 90 SEC (11 MINS)
THEN..
METCON
FOR TIME
3 RFT
15 FRONT RACK LUNGES STEPS @95/65
6 BMUS / 12 C2B / 12 PULL UPS
15 THRUSTERS
20/16 CALS
_- REST 1:30 MINS –
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