30 secs/side Deficit Split Squat Hold
1 min Slow Mountain Climbers (feet on bench/box)
Then complete 2 sets of:
30 sec KB Banded Squat Hold (hard)
30 sec Med Ball Hip Thrust with squeeze (adductors)
Then with the barbell perform:
8/side Front Rack Split Squats (hold for 3 secs at the bottom)
3 Burpee Bar MUs
7 Thrusters (135/95)
7-9 C2B Pull Ups
9-12 Pull Ups
For Thrusters choose a weight you can hit unbroken for entire AMRAP.
7 T2B
7 OHS (135/95)
Complete 4 sets of:
1 min High Intensity Assault Bike
Rest 1 min
1 min High Intensity Ski Erg
Rest 1 min
Complete 4 sets of:
8-6-6-5/side 1 Arm Glute Bridge Bench Press
Rest 30 secs
6/side Seated Alternating DB Press (neutral grip)
Rest 30 secs
8-10 Horizontal Ring Row (T2120)
Rest 90 secs
30 sec/leg Airplanes to work on stability and a better Glute Med/Hamstring engagement while squatting