Monday, January 13

1 Minute

Active Samson

Glute Bridges

Plate Hops

40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

Warmup Peformed with 10# or 15# Plate

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Back Squat

2 Rounds:

6 reps @ 74%

4 reps @ 80%

2 reps @ 84%

Rest 2 minutes between rounds

*based on 1 rep max

WOD:

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)