Warm-up
2:00 Heart Rate: Bike, Row, or Run
then:
30 Glute Bridges with band
30 Knee Abductions with band
10 Squats with band around knees
then:
30 Glute Bridges with band
30 Knee Abductions with band
10 Squats with band around knees
w/KB:
20 Curtsy lunges
20 Halos
20 Deadlift Jumps
Weightlifting
Paused Front Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
6:00 AMRAP
15 DB Bench Presses
15 Calorie Bike
15 DB Bench Presses
15 Calorie Bike
Rest 2:00
6:00 AMRAP
15 KB SDHP
15 KB Goblet Squats
Rest 2:00
6:00 AMRAP
15 Plank Jumps
30 D/U or 30 Singles
RX+: 45#s/30#s DBs, 70#/44# KB, D/U only
RX: 35s#/20s# DBs, 53#/35# KB, D/U or Singles allowed
Elements
25#s/15#s DBs, 35#/26# KB, Singles
Score = All finished rounds added together + extra reps added together
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 80% of today’s heavy set
Full pause at the bottom of each rep.