Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s Hip Thrusts
- Couch Stretch – 1 Min per side
——————————————————————————————————-
Strength: Clean/Front Squat Complex (17 Minutes)
4 Sets of:
2 Hang Cleans + 2 Cleans + 2 Front Squats
- Sets 1 and 2: Complex done at 75% of 1RM
- Sets 3 and 4: Complex done at 80% of 1RM
*Each set consists of 6 total reps
——————————————————————————————————–
Workout: For Time
-into-
2 Rounds
- 12 Box Jump Overs (24”/20”)
- 12 Thrusters (95/65)
-Rest 1 Minute-
-into-
2 Rounds
- 10 Box Jump Overs (24”/20”)
- 10 Thrusters (95/65)
-Rest 1 Minute-
-into-
2 Rounds
- 8 Box Jump Overs (24”/20”)
- 8 Thrusters (95/65)
——————————————————————————————————–
Cardio Option: For Time
-into-
2 Rounds
- 12 Box Jump Overs (24”/20”)
- 12 DB Thrusters (50×2/35×2)
-Rest 1 Minute-
-into-
2 Rounds
- 10 Box Jump Overs (24”/20”)
- 10 DB Thrusters (50×2/35×2)
-Rest 1 Minute-
-into-
2 Rounds
- 8 Box Jump Overs (24”/20”)
- 8 DB Thrusters (50×2/35×2)
——————————————————————————————————–
Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
There are currently no active social stickers.