Warm up:
2 min machine
15/side Banded TKES
20 90/90 Switches
20 Alternating Bird dogs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
30 Sec wall sit hold
1RD
15 Jumping Air Squats
15. Glute Bridges
20 Alternating V- ups
Strength: Warm up:
1x8 @40-50%1RM
1x6 @60% 1RM
1x4 @70-80%1RM
Every 2min x 6 sets
2 Back Squats at 85-90% (NO MISS REPS)
IF YOU DONT FEEL GOOD 100% 1RM x .9 = Base RM weight
Example 1RM (200 x .9 = 180 1RM for today)
180 x .80% = 144
Metcon; 5 Rounds for time ( 15 min cap )
15. Russian Kettlebell Swings (24/20)
15. Wallballs (20/14)
15 Toes to bars
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