Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
and then . . .
A.
In 20 Minutes or less, build to today’s 1-RM Box Squat
B.
Every 2 minutes, for 10 minutes (5 sets):
2-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh– USE STRAPS)
C.
For Time:
20 Chest-to-Bar Pull-Ups
20 Shoulder-to-Overhead 115/73
40/30 Assault Bike Calories (can sub row)
20 Shoulder-to-Overhead
20 Chest-to-Bar Pull-Ups
D.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups