3 min progressive Assault Bike or Row
1 min/side Hip 90/90
Then complete 3 sets of:
8 Med Ball Adduction and Hip Thrusts
8/side Fire Hydrants
4/side Front Rack Step Ups into Reverse Lunges
8 Shoulder Activations
AMRAP x 8 mins:
22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 – 25/15)
3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 12 Ring Rows
Max Burpee Box Jumps in Remaining Time
AMRAP x 8 mins:
22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 – 25/15)
3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 12 Ring Rows
Max DB Facing Burpees in time remaining
Use box where height allows for not much more than 90 degree angle of knee
Only count number of DB Facing Burpees completed
In a 15 min window complete 2-3 sets of:
8(-2) Barbell Hip Thrusts with 3 sec hold at the top
Rest 30 secs
8(-2) DB Glute Bridge Floor Press
Rest 30 secs
Max Rep Ring Row
Rest 2 mins
Use box where height allows for not much more than 90 degree angle of knee
Only count number of Burpee Box Jumps completed