Warm-up
2 sets
:20 Build up to a sprint on a bike
10 Squat Jumps
10 Beat Swings
:20 Hollow Hold
Rest as needed
then…
2 sets
5 SA KB RDL each side
:20 Glute Bridge Hold
5 Bird Dogs each side
Metcon
Metcon (6 Rounds for time)
Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
7 DL (50% of 1RM)
Rest 1:00
Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
5 DL (60%)
Rest 1:00
Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
3 DL (70%)
Put weight in notes.
Accessories
3 sets
60-90 second Farmers Hold AHAP