Fitness Friday 9/15/22

By
September 16, 2022
Fitness Friday 9/15/22

THE MOBILITY

Couch Stretch

Barbell Quad/It Roll

THE WARM-UP

3 Rounds

Dynamic Hip Openers

CWC

Glute Bridges

Back Squats

BB —> Add weight each round

THE STRENGTH

On a 2:00 Loop work through the following sets of Back Squats

Active Rest= Alternate between 4 Point Wrist Mobility/ Barbell Thrusters/ Gravel Run

THE MET-CON

3 parts to this....

Part One

Run For Time

REST :60

Part Two

Up Ladder of:

3,6,9,12…..and so on of:

Thrusters /  DU / Single Under

Part Three

At the 10:00 mark

Repeat Run For Time

*YOU MUST BE AT THE DOOR STARTING YOUR RUN AT 10:00. ABSOLUTELY NO LAGGING BEHIND. THIS RUN WILL ALSO BE SCORED, SO RUN HARD.

** 3 Scores= Run 1, Run 2, Up Ladder Score

THE FINISHER

Barbell Glute Bridge

Alt. DB  Single Leg RDL’s

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