STRENGTH

1) Glute Hip Thrust or Glute Bridge: 5 x 5. Rest 90s.

2) Metcon Warm-up:
2-3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike

CONDITIONING

“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap

Accessory:

Banded Pull-throughs: 4 x 25. Rest 60s.

– ultra wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale