May 2, 2018

5/2

Warm-up
12 minute EMOM
1) Bike 45 seconds @ 60-65 rpm
2) Waiter walk grid w/ plate overhead
3) :30 reverse lunges (easy pace)
4) 10 C's & D's + 10 toe touches
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
12 Deadlifts 135/95
15/10 Calorie Bike
9 Hang power cleans 135/95
15/10 Calorie Bike
6 Push press 135/95
15/10 Calorie bike
Cool Down
Spend remaining time in class doing mobility focusing on hips, low back and shoulders. This should be recovery, NOT additional work.
Optional Accessory
*Perform only if you do not intend on coming into the gym tomorrow.
4 sets
15 Barbell hip thrusts
15 Goblet squats w/ heavy kettlebell
Rest 1-2 minutes between sets
*Squeeze your butt and hold for 1 second at the top of every hip thrust.

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