Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 10 Banded Glute Bridge w 1s hold
– 20 ft Bear Crawl
A1.
4 x 8-10 each. 1s top hold.
OT1:30.
A2.
4 x 10-12. 3s down.
OT1:30
B.
AMRAP 20
Sledpush x 50m
Odd object carry x 50m
Rest 2:00
– Goal: 5+ rounds. This should be tough but keep loads at levels that allows you to complete an entire round without having to stop, while also keeping your effort high.
C.
3:00 x max reps. Rest as needed.