Strength Work

 

1 1/4 CHIN-UPS

4 x 4-6. Rest 45s.

SINGLE ARM GLUTE BRIDGE FLOOR PRESS

4 x 8-10 each. Rest 45s.
– 1-2 Warm-up sets
– Start weak side first

 

Metcon

“NUTSHELL”

For time:
25 Burpee Box Jumps (24/20)
50 S2OH (135/95)
25 Burpee Box Jumps
– Goal: Challenging effort. Leave some in the tank to push your last set of BBJ.
– Last tested: 5/11

Accessory Work

UPPER-BACK TRISET

3 x 8-10. No rest.

SIDE PLANK

3 x 30s each. Rest 60s.