TUESDAY

For Strength we’ll be activating those quads and glutes with Glute bridges and Front Rack Bulgarian Split Squats. Let’s stay light and get good ROM and a good burn before the wod. For the wod we have front rack reverse lunges. Let’s keep those elbows up and touch that knee to the ground. We also have ring dips. If you can’t get to, or preferably below parallel on your ring dips, use a band.

STRENGTH

3 Round Superset

10 Glute Bridges

10 Front Rack Bulgarian Split Squat-5 Each Leg

METCON

“Frodo”

21-15-9

Front Rack Reverse Lunges 135/96

Ring Dips

**50 Ab-Mat Situps after each round**

PERFORMANCE: 115/80

FITNESS: 95/65, Bench Dips, Banded Dips or Push-ups