monday

Warm-up

​3 ROUNDS
15 Jumping Jacks
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

​3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs

(Score is Weight)

Metcon

​AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups

(Score is Rounds + Reps)