Warm-up

2 Rounds:

20sec Glute Bridge Hold

10 Single Arm, Single Leg RDLs (5 each side)

10 Plank Up Downs

Lower Body Strength

Every 2 minutes for 16 minutes:

Deadlift

4x4 at 70-80%

4x2 at 80-90%

MetCon:

12 Rounds For Time

1 Power Clean

2 Burpees

3 Box Jumps

*Pace Goal: 7:00-9:00

*goal is 35-45sec per round

Beginner: 95/65, 16/12”

Intermediate: 155/105, 20/16”

Advanced: 185/125, 24/20”

Sport: 205/145, 30/24”