Saturday 8/25


Teams of 4 relay race + Mini Band Clam Shells x 10/side Mini Band Fire Hydrants x 10/side Mini Band Glute Bridges x 10 + In and Out x 10 + 2 Sets Pallof Press x 10/side KB RDL x 5 w/slow decent (focus on active core and sending hips back) Pushup x 3 slow decent + 5 Fast


A.1: Barbell Hip Thrust (3x8)

all sets at the same weight

A.2: Single Arm Bench Press (3x10/side; Tempo 3020)

Metcon (Time)

Teams of 2: 3 rounds for time: 200m run (run together) 20 DL, 185/125 (split up reps) + 3 rounds for time: 200m run (run together) 20 push press, 95/65 (split up reps in 5's) + 400m farmers walk, 55/35 per hand (split this up as a team) RX+ 400m Run + DL @ 225/155 + PP @ 155/105

Extra Work

Metcon (AMRAP - Reps)

EMOM 12 1- 1-3 Rope Climbs (RX+ Legless) 2- 100ft Sled Push (4x45lbs/3x45lbs) Score is total rope climbs

Metcon (Distance)

Conditioning Run for 30 minutes @ 70-75% effort Goal is to cover more distance then last week


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