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 Cyclist Goblet Squat RPE 8 (20X0)
30 Sec Rest
12 x Prone Dumbbell Hamstring Curl RPE 8 (20X0)
20 Sec Single Leg Hamstring Bridge e/s RPE 7
90 Sec Rest
PERFORM
8 Min AMRAP
2-4-6-8…
Dumbbell Step Up at 22.5/15/12.5kg
Dumbbell Bent Over Row
–
2 Min Rest
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EMOM x 8 | 4 Rounds Total
Min 1: MAX Meter Erg
Min 2: 10 x Reverse Lunge