05/06/2021

Warm-up
Warm-Up:
4 min Yoga Positions
+
3 Rounds x
20 Banded Glute Bridge
20 Banded Crab Walk – L then R
20 V-Ups
Metcon (Weight)
Partner as Needed:
Running Clock
0-10 min
8-12 Barbell Hip Thruster (heavy-ish)
30 Jumping Split Lunges or Alt Reverse Lunges w/ DBs

10-20 min
8-12 Sumo Deadlift (heavy-ish)
100ft Sled Push – 4/3 plates

20-30 min
8-12 Romanian Deadlift
30 Ice Skaters

Seriously, don’t score this…

Metcon (Calories)
Strength:
Primary: Assault Bike
30 min x medium pace

Secondary:
Stretch

Metcon (Weight)
Conditioning:
Primary: Back Squat
10 x 10, medium-light weight; rest 1 min between sets

Secondary:
Stretch