FRIDAY

ACCESSORY

3 Round Superset

1)Banded lateral walk length of rig. Lateral walk with Hip Circle looped above your knees. Walk the length of rig to the right then 5 air squats. Walk the length of rig to the and perform 5 air squats.

20 Banded Hip thrusters driving knees apart

METCON

“Goblet of Fire

AMRAP 14

400 Meter Run

12/8 Cal Assault Bike/Bike Erg

5 Handstand Pushups

10 Goblet Squats 53/35

FITNESS: 35/26, 10 second handstand hold, or 2 handstand negatives or barbell strict press