500 m row or 400 m run
50 partner pullovers
9 min alternating EMOM
20 second Ring hold
weighted sled push, up and back on turf
5 hip thrusts, 1/2 body weight
Workout and Endurance:
40 Lunges (No Weight)
30 AbMat Sit-ups, palms on ground.
20 SDHP 24/16 kg kb, RX+32/24kg kb
10 Push ups, elevated feet. Two 45lb bumpers/0ne 45lb bumper. Only chest and hands touch ground for RX. Chest MUST touch.
5 barbell hip thrusts, body weight. https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be
Lift and Skill:
Make up a lift and skill you missed this week or work on weaknesses for 20 min.