THURSDAY

STRENGTH:

BACK RACK LUNGE

Taken out of the rack:

5 reps on each leg. Climb to heaviest weight you feel comfortable hitting today.

As soon as you finish your set complete 10 hip thrusts then rest 1 – 2 min and repeat

Hip thrust (5×10)

With your back on the bench or box drive your hips up and pause for 1 second at the top of each rep. Use a barbell or bumper plate to place on your hips.

METCON:

OPEN & PERFORMANCE
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

FITNESS
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (185/135)