Warm-up (No Measure)
Cardio: 3 Mins.
Mobility: 2 Mins.
then, 2 rounds:
5/leg single leg glute bridge
5/leg lunge and twist
5 supermans
50′ double DB OH walk
Bulgarian Split Squat (16-16-16)
3×8/leg AHAP hugging a DBall, or holding a DB or KB in front rack.
Go heavy without breaking form. You should have a hard time performing the last rep of every set.
Metcon (Time)
2 rounds for time:
800m run
80 air squats
100m farmers carry 60/45
**20 minute time cap**
V1:
600m run
60 air squats
100m farmers carry 53/35
V2:
400m run
40 air squats
100m farmers carry 35/25