FBB ( 1 set every 2 min)
5x5 Weighted Hip Thrust
Every after set
10 Heavy Sumo Kettlebell Deadlift
Then..
2rds:
10 Straight legged situps
20 Dumbbell Russian twist (20/15) L+R = 2
Scoring: Checkbox
2rds
30/24 Cal Row
30 Pushups
30/24 Cal Bike
*Some can start with the bike
*Example
Row
Pushups
Bike-
Or
Bike
Pushups
Row
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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