Friday

CFD – SWEAT!

Metcon

Metcon (No Measure)

3 Rounds:

1min. of max reps: Plate Overhead Lunges 45/25lb.

1min. of max reps: Box Jumps 20″

1min. of max reps: Russian KB Swings 70/53lb

1min. of max reps: Glute Bridges with a DB

1min. of max reps: DB Box Step Overs 20″

1min. of max reps: Cals on the Assault Bike

1min. REST

Rest 5min.

Not For Time:

50 KB Turkish Get-Ups

*Switch Arms Every 5 reps

** Pick a weight that will take you about 10min. to finish
*If space allows, you may use a barbell for the glute bridges. Also, use a box or rogue brick to prop your back on. Hip Bridge or Hip Thrust = Same Thing 😉

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