The Mobility
The Warm-Up
For 8:00 work through the following movements
- :45 machine
- Lunge Reach
- Banded Glute Bridge
- Back Squat (BS)
- Use a band with the back squat when building weight
The Strength
On a 2:45 loop
Active Rest =
The Met-Con
12 Rounds for Time with a 15:00 Time Cap
At 3-2-1 Go and every 2:30 after:
Flush
:60 REST
2 min AS, CWC or Lunges
3 min Machine
The Finisher
