WARM-UP
AMRAP X 4 MINUTES
:30 CARDIO CHOICE
6 GLUTE BRIDGE UPS W/ :02 PAUSE AT EXTENSION
6 BIRD DOGS
6 CAT COWS
INTO…
AMRAP X 4 MINUTES
6 SCAP PULL-UPS
6 JUMPING AIR SQUATS
6 TUCK-UPS
6 UP-DOWNS
INTO…
5 MINUTES POP FOR THE BACK SQUAT (COACHES CHOICE)
STRENGTH
3X5 BACK SQUAT
*KEEP LOADS LIGHT FOR ALL THREE SETS. THIS IS A DE-LOAD WEEK.
WORKOUT
3 ROUNDS FOR TIME
30/25 CAL
20 TOES TO BAR / KNEES TO CHEST/TUCK-UPS
15 BACK SQUATS (115/75)
(SCORE IS TIME)
