Exhale
Accessory Work: Weighted Glute-Bridges 10-10-10
*Ideally done with your back against a bench, barbell through your hip crease, hips on the floor, and then pressing through. 10 is a lot- Pick a weight where you can achieve full range of motion.
Strength: Every 90-seconds for 5 Rounds
—5 Deadlifts (50-60%)
*Pick a weight and stick with it. If you have a 1RM DL then pick a weight that is between the above percentages.. If you don’t have a 1RM, these deadlifts should feel comfortable, not difficult on the last couple reps.
Metcon: Against 10-mins.. For Time
500 M Row
20 Hang Power Cleans
15 Bar over Burpees
20 Hang Power Cleans
15 Bar over Burpees
**3,2,1… GO! This workout is meant to be fast. Think about manageable sets for the hang power cleans (8-7-5)… Crank those burpees out try to finish those up under 90-seconds. Have fun, breathe through it, and get your fastest time.
L1: 500/400m, 135/95, Bar Facing
L2: 500/400m, 95/65, BOB
L3: 400/350m, 65/45, Reg, Burpees
L4: 350/300m, KBS, Reg Burpees