Friday: 3/9

Assessed: 100 Burpees for time: (12 Min Time Cap)

• Newbies 50 Burpees: Any Version – Stepback, Newbie

2x 7 Min Stations: 1 Minute Rest BTWN Stations  

 

Station 1:

Partner Pull Up: I Go You Go 3 sets max reps – 7 Min Time Cap

• Deadhang/Attempt or Assisted (Band,TRX, Partner)

 

Station 2:

Glute & Hamstring Strength – 7 Min AMRAP

8x  (Each Side) SL Glute Bridge Raises

8x Frog Bridge Ups

8x (Each Side) Banded Clam Shell

4 Min Core TABATA Hollow / Superman Snaps :20/:10 Alternate Moves