BARBELL GLUTE BRIDGES
1) Every 1:30 x 5:
6-8 Barbell Glute Bridges (up to a heavy set)
*Squeeze glutes for a 1-2 count @ top.
2) Metcon Prep:
3 Sets as fast as possible:
3 Front Squats building to desired MetCon weight.
5 Lateral Burpees Over Bar
- Rest 60s -
5 Rounds of: (16:00 Cap, total time)
15 Front Squats (Rx = 115/75, S = 95/65, 75/55)
12 Lateral Burpees Over Bar
Rest 1:1 (rest as long as a round takes you)
*Score = total time
C) Extra Credit:
1a) Bandeed Pull-Throughs (4 x 12-15). Rest 30s. (squeeze glutes on each rep for 1 ct)
1b) Banded Pallof Presses w/ 1 ct hold (4 x 10 ea). Rest 30s.
Posted on Sun, March 18, 2018
by Sean Sweeney