Strength
1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s.
– 1 Count squeeze at top
2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s.
Metcon
“Pavement”
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap