Warm-up
3 sets
50 Jumping Jacks
5 Glute Bridge Walkouts
5 Forward Lunges Each Leg
then…
1:00 Pigeon Stretch each side
1:00 Side Plank Clam Shell each side
Weightlifting
Barbell Bridges (3×12)
15 min to complete 3 heavy sets
*Build to a heavy 12 rep
Metcon
Metcon (Time)
For time:
2 rounds
200m Run
100′ Goblet Lunge (1.5/1)
Right into…
2 rounds
50 Air Squats
100 DU
Right into…
2 rounds
25 American KBS
200m Run
*20 min cap
