10012019

30
Sep

10012019

Warm-up
Steady Through
4-way Banded Glute Activation Steps:
20 per direction + 5 Air Squats after each direction
20 S-Arm DB Thrusters (10/ side)
45 sec Static Hanging Knee Raise Hold

Strength
Back Squat
10-10-10
*Warm-up with 3 – 5 reps till you get to 70-75% 1RM
**Rest 2 – 3 minutes between sets

Met-Con
For Time
9-15-21
Dumbbell Thrusters
50 Double Unders after each set of Thrusters
Fit: 25/15#s
Fit+: 35 or 45/25 or 30#s
Rx: 50/35#s

Extra Work
3 RFT
30 Cal Row
Rest 1:1