Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold- :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Min per side
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Strength: Deadlift (17 Minutes)
4 Sets
- Sets 1 and 2: 5 Reps each at 75% of 1RM
- Sets 3 and 4: 3 Reps each at 80% of 1RM
*Sets can be done as TNG or drop singles
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Workout: Every 4 Minutes x 4 Rounds
Odd Round (1 and 3):
- 200 Meter Run
- 15 Wall Balls (20/14)
-in remaining time complete:
- Max Alt DB Devils Press (50/35)
Even Rounds (2 and 4):
- 200 Meter Run
- 6 Alt DB Devils Press (50/35)
-in remaining time complete:
*Two Scores:
- Total Max DB Devils completed
- Total Max Wall Balls completed
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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