WARM-UP

Banded Glutes

-into- 8:00 Amrap:

• 30-Second Erg
• 5 Ring Rows
• 5 Back Squats (build-in weight)
• 10 Bird Dogs
• 5 Roll and Reach

STRENGTH

Back Squat:

• Establish a 4 RM for the day
• Then, perform a drop set of 2-4 reps at 85-90%
• and 2-4 reps 80-85% of the original 4RM.

WORKOUT PREP

2 sets:

• 3 Deadlifts (build in weight)
• 3 Pull Ups
• 5/4 Calorie Erg (build in pace)

THE BOMB SQUAD

FIRE

3-person team 16:00 AMRAP:

• Partner 1: 10 Deadlifts (85/60)
• Partner 2: 10 Pull-ups
• Partner 3: 10-12-14-16-18-20… Calorie Erg (Bike) (female calories: 7-9-11-13-15-17…)

*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.

WATER

• 6-8 Pull-ups
• 8-10-12-14-16-18… Calorie Air Bike (female calories: 5-7-9-11-13-15…)
• 70/50kg

EARTH

• Own weight
• 10 Ring Rows