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: Clean (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 65% of 1RM
- Sets 3 and 4: 3 Reps each at 70% of 1RM
*Make sure you are doing power or squat from Week 1
*Reps are to be done as drop singles only to focus on set up position
*If you missed week 1 use today as a makeup day
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Workout: AMRAP x 15 Minutes
- (13/9) Calorie Row/Ski OR (11/7) Cal Bike
- 7 Deadlifts (205/135)
- 5 Handstand Push Ups
*Every 3 Minutes (NOT including 0:00) complete:
- Run to the end of the driveway
*One score: total # of rounds + reps completed
*HSPU Scaling Options:
- Scale reps or distance with ab-mats
- Plyo box HSPU (5 Reps per round)
- Hand Release Push Ups (7 Reps per round)
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Cardio Option: AMRAP x 15 Minutes
- (13/9) Calorie Row/Ski OR (11/7) Cal Bike
- 11 Rage Balls (20/15)
- 5 Handstand Push Ups
*Every 3 Minutes (NOT including 0:00) complete:
- Run to the end of the driveway
*One score: total # of rounds + reps completed
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Core: 4 Rounds
- 15 V-Ups
- 30 Plate Twists (25/15)
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