Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

For time :

5 Mile Echo Bike

Every 2 minutes ( Starting at 0:00 )

250m Ski

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

AMRAP 10

20 Deadlift 50/35kg
40 Jump Over Barbell
10 Hanging Knee Raise

Romanian Deadlift

8-8-8-6-6-6

Go Every 3:00

Pre-Test Open Workout 23.2

10 MIN AMRAP

• 2/4/6… Sumo Deadlifts 2x24kg kb
• 2/4/6… Burpees

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time

3 rounds of:
5 KB snatches (left)
5 KB Windmills (left)
5 Side plank hip raises (left)
10s Side plank (left)
5 KB snatches (right)
5 KB Windmills (right)
5 Side plank hip raises (right)
10s Side plank (right)
Rest

100 cal bike-erg
80 goblet squats
80 DB snatches
80 burpees
100 cal bike-erg
80 sit-ups
80 push press
80 DB box step overs
100 cal bike-erg

TC: 45 min