Tuesday August 3rd

Warm-Up
5 Min Tabata:
Jumping Spider Lunges
Glute Hip Bridges
Toe Grab Squats
90/90 Hip Stretch (:20 each side)
Strength
6 Sets of:
6 Reverse Lunges (alternating) +3 Back Squats
*weight is as heavy as possible to complete all 9 reps with good form and to challenge you.
*out of the rack
Finisher: 3 x 1:00 on/1:00 off Banded Glute Hip Bridges
*band looped and tightened up aroundright above the knees, actively glute hip bridge as driving out against band tension
* 20-25 mins for both
WOD
Every 4 mins for 16 mins (4 rounds)
15 Box Jumps (24/20)
15/10 Cals on Bike or 20/15 Cals on Rower
15 Pull Ups
* scale to be getting at least a minute of rest
* score is slowest round