WARM UP
3 Rounds | 7 Min Cap
10 x Hip 90/90’s
10 x Hamstring Squat
8-10-12 x No Jump Burpee
TRAIN
3 Rounds
12 x Goblet Squat RPE 8 (20X0)
30 Sec Rest
12 x Prone Dumbbell Hamstring Curl RPE 8 (20X0)
10 x Dumbbell Hamstring Bridge RPE 7
90 Sec Rest
PERFORM
8 Min AMRAP
2-4-6-8… Repetitions
Dumbbell Step Up at RPE 7-8
Single Arm Dumbbell Squat Press at RPE 7-8
–
2 Min Rest
–
EMOM x 8 | 4 Rounds Total
Min 1: MAX Meter Erg
Min 2: 10 x Air Squat