Warm-up
5 sets:
:30 Glute Bridges
:30 Knee Abductions
:30 Glute Bridges
:30 Knee Abductions
then:
10 Overhead band Pull-aparts
30 Band Tricep Push downs (hang band from pull-up bar)
Weightlifting
Paused Front Squat (2-2-2-2-2)
Accessory
Metcon (No Measure)
3 Giant Sets:
12 Dumbbell Front Delt Raises
12 Barbell Upright Rows
12 Dumbbell Bent Over Rows (2 DBs)
Rest 2:00 between sets
12 Dumbbell Front Delt Raises
12 Barbell Upright Rows
12 Dumbbell Bent Over Rows (2 DBs)
Rest 2:00 between sets
Elements/ Metcon
Metcon (Time)
8 Rounds of:
6 Ab wheel rollouts
12 Ring Rows
18 Walking Lunges
2 @ 40%
2 @ 50%
2 @ 60%
2 @ 75%
2 @ 80%
2 @ heavy
3×2 @ 80% of today’s heavy set