Skill:    Weighted Glute Bridges 5-5-5-5 w/ a 4-sec pause at the top Weighted Glute Bridge Strength:  (10-MIN) EMOM 6 Deadlifts @ 65-70% 12 KBS (Russian) *Both movements within the same minute Metcon:   For Time: -15 Thrusters- then, 3 Rounds: 15 Bar Over Burpees 10 FR Lunges 10 Ball Slams then, -15 Thrusters-   L1: 115/85,...Read More

4 Rounds for Time: 10 Single Arm DB OHS  20 Ab-mat Sit-ups  40 Double Unders  L1: DB OHS #50/35, GHDs, DUs  L2: DB OHS #35/20, Ab-mat Sit-ups, DUs  L3: Goblet Squats 52/35, Ab-mat Sit-ups, 1/2 Attempts (+) 1/2 Singles  L4: Goblet Squats 35/25, Ab-mat Sit-ups, Singles (No Ratio)   Read More