08.29.18

Warmup
6 min AMRAP
Rotational Sumo Down and Back
2 in 1 out
10 Squat Thrusts
Side Straddle Hop
10 Sit-ups
Ickey Shuffle

Mobility
Instructor’s Choice X 6 min

Skill
Review of the Barbell Glute Bridge
Review of Weighted Box Step-overs – be sure that the height of the box allows for the quad to be parallel with the floor

Strength/Specific Warm Up
EMOM X 12
Min 1 – 8 Barbell Glute Bridges – bar loaded with about 50% of weight being used for Deadlifts in metcon
Min 2 – 5-7 Weighted Box Step-overs – one DB/KB in each hand of light to moderate weight
Min 3 – 30 sec Row at moderate pace

Metcon
For time – 18 min cap

Buy in – Row 1000m, then
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps

P – 205/155, 24”/20”
L – 155/105, 24”/20”
F – row 500m,115/75, 20”/16”

Score is time finished, including the row.

Cashout
Barbell Smash Quads – 1 min/side
Downward Dog – 1 min
Pigeon Stretch 1 min/side
Roll feet out on lacrosse ball – 1 min/side