Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Min
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Seated Hamstring Stretch – 1 Min per side
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Strength: Deadlift (17 Minutes)
4 Sets x 5 Reps
- Sets 1 and 2: 5 Reps each at 60% of 1RM
- Sets 3 and 4: 5 Reps each at 70% of 1RM
*If you missed week 1 use today as a makeup day
*Sets can be done as drop singles or touch n go
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Workout: AMRAP x 18 Minutes
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-then in remaining time AMRAP of:
- 5 Power Cleans (135/95)
- 5 Burpees Over Bar
- 25 Crossover Single Unders
*One score: total # of rounds + reps completed
*Crossover Single Under Scaling options:
- Double Unders (25 Reps per round)
- Regular Single Unders (50 Reps per round)
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Cardio Option: AMRAP x 18 Minutes
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-then in remaining time AMRAP of:
- 10 Rage Balls (20/15)
- 5 Burpees
- 25 Crossover Single Unders
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Core: 4 Rounds
- 15 Weighted Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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