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180926

Wednesday, September 26th

Warm-up:

Dynamic Stretching

-then-

2rds:

10x SL Glute Bridges (5 each)

10x RKB Swings

10x SA SL RDL (5 each)

Strength:

1) 3 sets:

15x Barbell Hip Thrusts (Glute Bridges)

15x Good Mornings

2) 3 sets:

5x Deadlift @ 75 | 78 | 80%

15x Back Extensions

*L1: Superman Extensions

Gymnastics:

Reverse Tabata - :10on/:20off, 8rds:

Handstand Push-ups

*L3: Deficit @ 4”/3”

*L2: Kipping

*L1: HSPU Negatives or Seated (Floor) DB Strict Press

Metcon:

AMRAP4:

400m Run

27x DL @ 185/125

Max HSPU

1:00 Rest

AMRAP4:

400m Run

21x DL @ 225/155

Max HSPU

1:00 Rest

400m Run

15x DL @ 275/185

Max HSPU

* L1: 200m Run | 155/105, 185/125, 225/155 or less | DB Push Press @ 50/35 or less

Earlier Event: September 25
180925
Later Event: September 27
180927