BARBELL GLUTE BRIDGES

A) Strength:

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 – 

B) WOD:

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.

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