Tuesday, September 21, 2021

Performance

5 Rounds For Time of:
400m Run
21 Toes to Bar
12 Barbell Weighted Step Ups, 24″/20″, 115#/75#

Cash Out:
2 Rounds of:
15 Pause Weighted Hip Extensions, 2sec
30sec Hollow Rock
1min Plank

Intermediate

5 Rounds For Time of:
400m Run
21 Toes to Bar
12 Barbell Weighted Step Ups, 24″/20″, 115#/75#

Cash Out:
2 Rounds of:
15 Pause Weighted Hip Extensions, 2sec
30sec Hollow Hold
1min Plank

Fitness

5 Rounds For Time of:
300m Run
21 Straight Leg Sit-Ups
12 DB Weighted Step Ups, 20″/16″, 35#/20#

Cash Out:
2 Rounds of:
15 Pause Hip Extensions, 2sec
30sec Deadbug
1min Plank or Max Effort (which ever comes first)

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