Thursday, September 26

Warm Up:

60 Seconds

Easy Run

Single Unders

Glute Bridges

45 Seconds

Moderate Run

High Single Unders

Single Leg Glute Bridges (Each Side)

30 Seconds

Fast run

Fast Single Unders

Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD:

On the 4:00 x 5 Rounds:

300m Run

50 Double Unders (100 singles)

5 Deadlifts (275/185)