Strength
21 Min EMOM: Good form is paramount in all 3 of these movements
1st Min: 8 Weighted Barbell Good Mornings
2nd Min: 8 Weighted Back Rack Step Ups
3rd Min: 8 (4 each leg) Single Leg Glute Bridge
*168 Reps if completed RX…note your weights used for the first two
WOD
For Time:
12-10-8 (9-8-7 for women)
Cal. Assault Bike
6-5-4
Deadlifts (295/205)
***8 Min Cutoff***
DB WOD
15min AMRAP
100m Run
10 DB Push Press
10 DB Lunges
100m Run
5 Manmakers
10 DB Situps (1 DB)
Men: 30-35#
Women: 20-25#
