Warm-up:
- 3 rounds for quality of:
- 10 Glute Bridges
- Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
- Front Rack Hold, pick load, 30 secs
- Plank Hold, 45 secs
Strength: Front Squats
1 Tempo Front Squat, pick load Every 1 min for 9 mins.
Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand
Metcon: Team AMRAP!!!!
Teams of 2, as many reps as possible in 30 mins of:
- Run, 100 m
- 1 Burpee Box Jump, 24/20 in
- Run, 100 m
- 2 Burpee Box Jumps, 24/20 in
- Run, 100 m
- 3 Burpee Box Jumps, 24/20 in
- …..
Continue adding 1 Burpee Box Jump rep each round until time expires.
Complete with 1 athlete working at a time, both finishing 1 full round before moving up in reps.