06/25/2020

Deadlift (Build to a heavy 5-rep)
Metcon
For Quality
(21 min Cap)
6 Rounds x
15 GHD Back Extensions
50 ft Walking Lunge (option to add weight)
+
6 Rounds x
15 Sumo Deadlift
50 ft Walking Lunge (option to add weight)

For larger classes, you can start on either the first or second part

Banded Hip Thruster (4 x 15-20 reps, orange band around knees)
superset with bulgarian split lunge
Bulgarian Split Lunge (4 x 8-12 per leg)
superset with banded hip thruster
Metcon
10 min AMRAP
16 Ice Skaters
16 Jumping Split Lunges