8-28-19 Conditioning

Warm up:

Booty Bootcamp 3 rounds of:

• 14 hip thrusters w/3 sec hold
• 12 fire hydrants
• 12 diagonal leg raises
• 12 curtsy to pulse (1 curtsy to 3 pulses)

then, 2 rounds of:

• 10 KB swings "bottoms up"
• 2 up dog - down dog + Lunge twist each side

Training substitutions:

• If you don't have a sled, substitute with 100 banded walks
• Box jumps can be scaled w/step ups.
• Power cleans can be done with Dumbbells
• Burpees can be scaled to walk out high burpees
• Rest 3-5 mins between each workout

Warm up Work:

• 4x6 Powercleans *work up in weight to your 60% *if you don't know your 1m, choose a medium weight that you can perform well

Workout A

4 rounds of:

• 6 powercleans @60% of your 1rm
• 6 burpees
• 10 hanging knee raises

Workout B

4 rounds of:

• 150ft sled drag
• 10 box jumps
• 10 kneeling wood chops (10 each side)

Tag us if you complete this workout! We want to give you HIGH FIVES!!!