2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
5 Overhead Squat w/ PVC (QUALITY)
10 Sit-up
5 Good Mornings w/ PVC
5R/5L Single Arm DB Press
3 Supersets
A.12 Weighted Barbell Glute Bridges from Bench AHAP
B.5 Good Mornings – light weight but get in the right position and USE YOUR HAMMIES & GLUTES, not quads.
C. 3 Rounds
3 Min. AMRAP
10 Back Squats (135/95)
10 Box Jumps (24″/20″)
Max Cals Rowing
Rest 2 Min.
Score = Total Cals Over 3 Rounds
