BARBELL GLUTE BRIDGES & "PAVEMENT"

A) Strength:

1) Barbell Glute Bridge (5 x 8), AHAP. Rest 60s.
– 1 Count squeeze at top

2) Warm-up Heavy KBS/Goblet Squats (3 x 3-5 of each). Rest 60s. 

B) WOD:

"Pavement"

4 RFT: (15:00 Cap)

15 American KBS* (Rx = 70/53, S =  53/35, 35/26)
30 Double Unders (S = 30s of DU Attemps or 50 Singles)
15 Goblet Squas
30 Double Unders

*Sub Russian KBS if necessary

C) Extra Credit:

1) Reverse Hyper @ 50% of Back Squat (4 x 15). Rest 90s.
– or –
Front Rack Reverse Lunges (4 x 6 each). Rest 90s.

2) Side Plank (3 x 10-20s each). Rest 30s. 

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