THURSDAY

Warm-Up

2 Sets, For Quality:

1:00 Machine

10 Hip 90/90 Rotations

:20/20 Second Side Plank

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

For Time:(In Partners)

20 min AMRAP

40 Cal Ski

40 Burpee Broad Jumps

40 Cal Row

40 Dual DB Hang C & J

40 Cal Ski

40 KB Swings 24/20

40 Cal Row

40 DB Box Step Overs

Dumbbells: 15/10kg

Box: 24/20’’

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each machine under 3 mins

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

Optional Accessories 

For Quality:

6:00 EMOM

Minute 1 - :40 Dual Kettlebell RDLs, Moderate Load

Minute 2 - :40 Banded Glute Bridges

Minute 3 - :40 Goblet Cossack Squats, Moderate Load

Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)