WARM UP

5 Minutes SMR Anything Tight/Sore

-then-

2-3 Rounds Booty Bands:

• 15 banded FS
• 20/20 mini band clamshells
• 15/15 banded hip ext.
• 1:00 plank (user choice)
• Rest 1:00

STRENGTH

A. Series – 3 Rounds Mechanical Advantage:

• 10/10 seated L alt. kb floor press
• 10 db chest press
• 10 push ups
• rest 2:00

B. Series – 3 Sets Barbell Chain:

*5 Rounds = 1 set

• 2 deadlifts
• 2 sumo DL HP
• 2 bent – over rows
• rest 2:00

METCON

On A 12 Minute Clock, 1 Minute Stations. Clock Does Not Stop:

• alt. db snatch
• rower
• banded squats
• burpees