Fitness:
A.) Back Squats
8×7 @ 65% or less – 1:30 rest between sets
B.) 10 Min AMRAP
3 Push ups
6 Ring Rows
1 Lap – half backwards
C.) Hip Bridges – 40
Performance:
A) Back Squats –
– 8×10 @ 65% or less – 1:30 rest between sets
B.) 10 Min AMRAP
3 HSPU
6 pull ups
1 Lap- half backwards
C.) Hip Bridges – 40
Competitor:
A) Back Squats – 8×10 – 1:30 rest between sets
B.) 10 Min AMRAP
3 HSPU
6 C2B
1 Lap- half backwards
C.) SUPERIOR POSTERIORS
– single leg bridge – 25 L/R
– Hip Bridges – 50
– PC march – 50 steps w/DB’s
D.) Recovery 15 min. bike – slow