11/04/19

Metcon

15min. of Straight Booty Work:

5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest

Set-Up Stations and Pick a Weight for each movement:
60/40

*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust. 

Metcon

15min. to get as far as possible...
15 Cal Row/bike 
15 Wall Balls bear hug squats
15 Russian KB Swings 
... 14 reps... 13 reps... All the way to 1..

Buddy up, move around to bikes and rowers if you wish!