2 rounds:
Horse-stance squats, 5 reps
Back extension on physioball, 8 reps
Banded kneeling hip thrusts, 10 reps
Scap pullup w/ 3-count pause at the top of each rep, 5 reps
Strength
Sumo deadlift = 150 lbs
65%
5 @ 150 lbs
5 @ 150 lbs
5 @ 150 lbs
5 @ 150 lbs
Performance
For rounds = 10 + 9
Death by:
100' shuttle sprint
Burpee
*On minute one, do a shuttle sprint and one burpee. On the next minute, do the shuttle sprint and two burpees. Minute 3, do one shuttle sprint and 3 burpees and so on until you fail to complete the work in a given minute.
Rest 2:00
2:00 max effort double unders for reps = 38
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