Strength:

Drive through your heels, and make sure to hold the 1s pause at the top to get maximum glute activation in the Barbell Hip Thrusts. Both of these strength pieces should be very challenging! On the Bulgarians, make sure you’re not dropping straight down, but are moving towards the bench as you descend, so the angle of the shin is 90 degrees in the front leg.

BARBELL GLUTE HIP THRUSTS 

4 x 10-12 1s hold at the top. Rest 90s.
– 1-2 Warm-up sets

BULGARIAN SPLIT SQUAT

3 x 6 each. Rest 90s
– 1-2 Warm-up sets

Metcon:

Retesting this Benchmark from 7/9 – go 85-90% on the bike and save some in the tank for the AMRAP. Shoot for over 3 rounds. If you can’t touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.

“BACK TO THE FUTURE”

7:00 on the clock:
30/24 Calorie Bike or 40/34 Calorie Row

Remaining time AMRAP:
10 Deadlifts (225/155)
10 Wall Balls (20/14)

– Goal: Hard Effort. Deadlifts should be heavy but capable of being done in sets of 7-10.                                                                                 Score = total rounds of AMRAP.
– Last tested 7/9

Accessory

BANDED ALPHABET

2 x 1 each side. Rest 60s.