“I should probably hang back so the youngins don’t feel too bad”
Strength:
Alt. EMOMX12
14 Double Banded Glute Bridge, 1 sec pause at the top
(Squat band on knees, & resistance band across hips)
4 Tempo Deadlift @ 70-75%
3 sec up, 3 sec down, dead stop @ bottom
LeanFit:
Alt. EMOMX12
14 Double Banded Glute Bridges, 1 sec pause at the top
200m Run
WOD: “Carolina Reaper”
4 RFT
400m Run
12 Chest To Bar
9 Power Cleans (155/105)
-16 min cap-
FW: Sub 12 Pull-ups, Power Cleans (115/75)
LF: 18 Jumping Pull-ups, 9 Power Cleans (95/65), yes 18 Jumping Pull-ups
