FRIDAY

Warm-Up

2 Sets, For Quality:

20 Line Hops (Forward and Back)

10 Hip 90/90 Rotations

:20/20 Second Side Plank

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

"Earn These Shields"

For Time: (In Partners)

400m Run

40 Burpee Box Jump Overs

400m Run

40 DB Snatch 22.5/15

400m Run

40 KB Swings 24/20

400m Run

40 DB Box Step Overs 15/10

Box: 24/20’’

Objectives / Stimulus / RPE / Workout Strategy

Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

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

Optional Accessories 

For Quality:

9:00 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)