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TUESDAY 20210629

Warm-up

Every :20 for 3:00 (Alternate between):
Mountain Climbers
Reverse Lunges
Hollow Rocks/Tuck Rocks

10 Scorpions
10 Downward/Upward Dog Transitions
10 Banded Passthru
Banded Hamstring Stretch
Banded Pec Stretch on Rig


Strength and Skill

Every 2:00 for 12:00 (6 sets total–3 sets of each):
Int 1 – 15 Barbell Hip Thrusts*
Int 2 – 10 Seated Double Dumbbell Arnold Press*

* 3 challenging sets of each–focus on full hip extension and glute engagement on the barbell hip thrusts.


Barbell Hip Thrust (3 x 15)

Heaviest weight used for 15 reps of Barbell Hip Thrust

Scoring: Load

FITNESS 20210629

As many rounds and reps as possible in 10 minutes:
7/5 Calorie Bike
7 Burpees
14 Abmat Sit-ups

Stimulus: this should be a high (85+%) but not maximum effort workout–try to find a cadence you can sustain across the entire 10 minutes with fast transitions between movements and short breaks.

Scoring: Rounds + Reps


PERFORMANCE 20210629

As many rounds and reps as possible in 10 minutes:
5 Toes-to-Bar
7 Burpees Over Rower
9/7 Calorie Row

Stimulus: this should be a high (85+%) but not maximum effort workout–try to find a cadence you can sustain across the entire 10 minutes with fast transitions between movements and short breaks.

Scoring: Rounds + Reps

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