– 10 Banded Hip Bridges
– 5 Deep KB Squats with :05 Hold at Bottom
(Straddle 2 small boxes or stacks of 2-3×45# plates; hold kb at waist and squat down into deepest squat with upright torso and glutes engaged)
Metcon (Time)
For time
400m Run
–rest 1 min–
30 Power Cleans (can be hang)
–rest 1 min–
400m Run
–rest 1 min–
30 Front Squats or Goblet Squats
–rest 1 min–
400m Run
–rest 1 min–
30 Med Ball Cleans or Hang DB Squat Cleans
– 5 Deep KB Squats with :05 Hold at Bottom
(Straddle 2 small boxes or stacks of 2-3×45# plates; hold kb at waist and squat down into deepest squat with upright torso and glutes engaged)