Hip Warm-Up (No Measure)
Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)
Hip External Rotation Lift Overs x 15 Reps
Standing Hip CARs x 5 on each side
Band External Rotation + Frog Pump Combo x 30 Reps
Back Squat (3@70% – 3@80% – 3+@90%)
Metcon (No Measure)
Complete 4 Sets:
Min 1: 10 Strict Press
Min 2: 15 Cal Row
Min 3: 10 Back Squats
Min 4: 15 SDHP
Same weight for all bar movements
*Select a weight and which will allow you to complete the designated amount of reps within each minute.
**If 15 calories is not achievable within the minute and for all 4 sets, reduce the number of calories that will allow for both parameters.
***Fight to keep movement integrity throughout all sets.