Saturday 8/25
Warm-up 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 Strength 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 #workoutoftheday
