A. Alternating Sets: Shoulder Press, Side Plank Hold on Hand, Single Leg Glute Bridge
4 sets, for quality, of:
A1. 5 Shoulder Presses
5 Shoulder Presses
3 Shoulder Presses
3 Shoulder Presses
A2. Side Plank Hold on Hand for 30 secondsA3. 5 Single Leg Glute Bridges (3111 tempo)Challenge: On Glute Bridge Control your body down for 3 seconds, hold at the bottom for 1s, raise up quick, and hold at top for another 1s. Each repetition should be about 6s long so if we perform 5 reps, that's 30s on each side.
Challenge 2: Lift up your toes slightly to engage more hamstrings.
B. 4 Rounds For Time of Med Ball Squat Clean Thrusters, Run with Medballs, and Toes to Bars
4 Rounds for Time:
– 12 Med Ball Squat Clean Thrusters
– Run with Medball 200 meters
– 8 Toes to Bars
Challenge:
Aim to stay with breathing in only through the nose and out through the mouth for the first 3 rounds.