Tuesday July 20th

Warm-Up
5 min AMRAP:
20 Jumping Jacks
10 Adductor Rock Backs (5L/5R)
10 Prone Frog lifts
:10 Hollow Hold
*video for frog lifthttps://youtu.be/-DHnlql5toY
Strength
3 Sets of following Superset:
12 Good Morning (barbell out of rack w/ weight)
20 Single Leg Glute Hip Bridge (each side)
Rest 1 min between supersets
3 Sets of following Superset:
12 Alternating Lateral Lunges (weighted back rack barbell)
20 Banded Clamshells (each side)
Rest 1 min between supersets
* 20-25 mins for both supersets
* weight for both barbell movements should be moderately heavy if doing the movement correctly.
WOD
3 Rounds for Time:
20 Deadlifts (155/105)
400m Run
10 Pull Ups
Rest 1 min between rounds
* 16 min cap