Metcon (No Measure)
Warm-up
Hip Swings x20
Inch Worm to Hollow Body x10
Wall walk x3
Plank tabata
Bench Press (5×5 @ 75-80%)
Start @ 75%. IF it feels good please go up. Do not get stuck or miss any reps. Focus on being Tight.
Hip Thrust (3×12)
Use a Manageable weight and focus on a squeeze and feeling the contraction. There should not be performed fast.
Metcon (AMRAP – Rounds and Reps)
7 Min Amrap
x9 KBS
100m Sprint