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