Five Mics

6
May

Five Mics

STRENGTH – Weighted Glute Bridges

5-5-5-5 w/ a 4-sec pause at the top

STRENGTH – (12-MIN) EMOM <Non-Alternating>

6 Deadlifts @ 65-70%
10 KBS (Russian)

Coaches Note: Both Movements within the minute, Scale Appropriately

METCON – For Time:

15 Thrusters
then,

3 Rounds:

15 Bar Over Burpees
10 FR Lunges
5 Dball Over the Shoulder

then,

15 Thrusters

L1: 115/85, Bar Facing Burpees, 120/80
L2: 95/65, Bar Over Burpees, 100/70
L3: 75/55, Bar Over Burpees, 80/60
L4: DB Thrusters, Reg. Burpees, DB FR Lunges, 35/25

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