General Warm-Up
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
A.
Take 15 minutes to test your 10-RM Barbell Hip Thrust
B.
For time:
500 Meter Row
50 Burpees
30 Alternating Dumbbell Hang Power Snatches (50/35 lb)
Goal < 8 Minutes
Time Cap – 12 Minutes