01.26.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Strength
hip thrusts
3 sets of 5-6 reps @ 90% your DL max

AT Home- DB single side hip thrusts 5-6 reps each side

between sets complete one round
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round



WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00