Monday 19/11/18

Weightlifting

Back Rack Lunge

(Superset)

Taken out of the rack:
5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.

Soon as you finish your set complete 10 Hip Thrusts below.

Then Rest 1-2min. and repeat.

Hip Thrust  (5 x 10)

With your back on a bench or box, be sure to drive your hips up and pause for 1 split second at the top of each rep. If you have never done these before, you are about get some serious muscle soreness but it's a good thing! Booty gains and all ;)

Climb to the heaviest weight you feel comfortable hitting today.

Metcon

16min. EMOM:
Min. 1) 15/12 Cal bike
Min. 2) 20 Wall Balls 
Min. 3) Max Effort Pull-Ups
Min. 4) Rest*

RX+ is 20/15 Cal bike
*If you can do the RX+ so that the minute rest feels needed.