Monday, June 17

Warm Up:

1 Minute

Easy Run

Glute Bridges + Air Squats

Moderate Run

Right Leg Glute Bride + Air Squats

Faster Run

Left Leg Glute Bride + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

SWOD:

Back Squat

3×8 @ 80%

2×3 @ 82%

3×1 @ 84%

WOD:

3 Rounds:

75 Double Unders

50 Air Squats

300m Run

Xpress:

For Time:

80 x Sit Ups

60 x Box Jump Overs

40 x Wall Balls

20 x Burpee Pull Ups

Buy Out: 400m Run