Warmup

ACTIVATION

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row

1 Minute Glute Bridge Walkouts Video https://youtu.be/gp4VBp8_WSY

1 Minute Row

1 Minute Medicine Ball Squats (Bear Hug Ball)

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

WOD –

“Power Wash”

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)