Strength: Superior Posterior

Glute Bridges:

3 x 10 @ same weight across

 

Deadlift

5 x 5 @ 50 – 60%

Sets Every 90 secs

*Sets are not touch and go.. reset on the floor each rep

 

Condtioning

For Time – (10 Min Cap)(All out Sprint)

500 M Row

20 Hang Power Cleans

15 Burpees OTB

20 Hang Power Cleans

15 Burpees OTB

 

L1:135/95, Bar Facing

L2: 95/65, Lateral Burpees

L3: 65/45, Reg, Burpees

L4: 400M Row, KBS, Reg Burpees