WARM-UP
2 ROUNDS
200m Run
10 Bodyweight Good Mornings
10 Glute Bridge-Ups
10 Jumping Lunges
Into …
2 ROUNDS
100m Run
10 Empty Barbell Clean Deadlifts
10 Alt. Glute Bridge Marches*
5 Jumping Power Squats**
*Keeping a Glute Bridge-Up position (hips up), pull one knee in towards the chest, then back down and alternate!
**Begin with feet directly under hips. Jump high up and land with feet in squat stance, hips in a quarter (power/partial) squat
STRENGTH
8-6-6-4*
Power Clean
*Build to a Moderate-Heavy weight.
BENCHMARK WOD
“LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean (185/135)|(135/95)
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