Strength: Lunge/Glute Bridge

 

(4) Rounds:

(5)/Leg-Back Rack Lunge (Supeset): Take out of the Rack <Climbing>

(10) Glute Bridges: Back off Bench or Box <Climbing>

(Rest 1:30)

 

Metcon: Partner Workout

With a Partner: (Trade However)

For Time (20 Min Cap)

150 Wall-Balls

*1 Person Runs 200m/1 Person works on WBs*

100 Cal Bike/Row/Ski

*1 Person Holds a D-Ball/1 Person Bike/Row Cals*

50 DBL DB/KB FR Lunge

*1 Person Holds a FR Hold/ 1 Person Lunging*

 

L1: 20/14, 150/100 (D-Ball/Sandbag), 70/52

L2: 20/14, 120/80 (D-Ball/Sandbag), 52/35

L3: 14/10, 80/60 (D-Ball/Sandbag), 35/25

L4: 10/8, 50/40 (Slamball), 25/20