Warm-up
3 Steady Rounds:
20 Banded Glute Activation Steps (10 right & 10 left)
10 Push Ups
Run 200m
Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE = 5x8 Goblet Squats
Metcon:
RX
For Time:
Row 30/25 Calories
30 HSPU
Row 20/15 Calories
30 HSPU
Row 10 Calories
15 Power Cleans (155/105)
RX+ = 100’ Handstand walk instead of HSPU and use Bike.
SCALED = Deficit push-ups.
LITE = HR push-ups
Sidework:
AMRAP 7 Minutes
Complete as many unbroken sets of 6 Chest to Bar reps as possible.
