WARMUP
EMOM 12min
30sec Squat Hold + Thoracic Rotations
20 Pike Should. Taps
30 sec Duck Walk
30 sec Bear Crawl
_______________________
2 Rounds of
20 x Cherry Pickers
10 x Good Mornings
STRENGTH
5 Rounds of
12 x Glute Bridges As heavy as possible
+
12 x Straight Let Deadlift (Each Leg)000,300,600,900,1200
+
12 x Straight Let Deadlift (Each Leg)000,300,600,900,1200
METCON
For Time – 12 min cap
80 x Wall Balls/ 120 Air Squats
60 x ALT Implement Snatch
40 x Burpee Box Jump Overs / Burpee Broad Jumps
@9/6 (20/14)
@25/15 (55/35)
@60/50cm (24/20)
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