Sat 10th October

WARM-UP

• 1:00 Bike/Row (EZ) Into...
  

AMRAP x 3 MINUTES

• 6/6 Single Leg Glute Bridges

• 6 Barbell RDLs

• 6 Alt. Step-Ups
  

Into...

• 1:00 Bike/Row (MOD)

STRENGTH

FOR QUALITY*

12/12 - 10/10 - 8/8

• Slow KB Goblet Box Step- Up (20)
  

*Increase weight after every full set

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

• 50/40 Cal Bike/ 1500m Row

• 30 Deadlifts (85/60)

• 50 Box Step-Ups (24/20)

• (Score is Time)
  

FINISHER

3 SETS FOR QUALITY

• 1:00 Side Plank (R)

• :30 Max Alt. V-Ups

• 1:00 Side Plank (L)

(No Measure)