WARM-UP
2 ROUNDS
200M RUN
10 BODYWEIGHT GOOD MORNINGS
10 GLUTE BRIDGE-UPS
10 JUMPING LUNGES
INTO…
2 ROUNDS
100M RUN
10 EMPTY BARBELL CLEAN DEADLIFT
10 ALT. GLUTE BRIDGE MARCHES*
10 JUMPING POWER SQUATS**
*KEEPING A GLUTE BRIDGE-UP POSITION (HIPS UP) PULL ONE KNEE IN TOWARDS THE CHEST,THEN BACK DOWN AND ALTERNATE.
**BEGIN WITH FEET DIRECTLY UNDER HIPS. JUMPS HIGH UP AND LAND WITH FEET IN SQUAT STANCE, HIPS IN A QUARTER (POWER/PARTIAL) SQUAT.
STRENGTH
15:00 TO RETEST 3RM TOUCH AND GO POWER CLEAN!!!
WORKOUT
“LITTLE BEAR”
EVERY :30 FOR 15 MINUTES
2 POWER CLEAN (185/135)(135/95)
(SCORE IS WEIGHT)