Tuesday, July 18th 2022

WARM UP

2 Rounds

200m Run

12 Curtsey Lunges

6 Burpees

then,

2 sets

:20/:20 Star Plank

10 Spidermen

10 SL Glute Bidges

Set up split squats, use benches for feet elevation

STRENGTH

BULGARIAN SPLIT SQUAT

5×8/8 E2MOM

*use DBs held at side

*build in weight.. but make sure full ROM is maintained

METCON

For Time:

4 Rounds

-400m Run

20-15-10-5 Thrusters (95/65)

*18 Minute Cap

RECOVERY

:90/:90 Couch Stretch

2:00 Figure 4 on wall

Barbell Quad Smash