STRENGTH PRIMER:
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold (each side)
:30 Seconds Plank
STRENGTH:
#tempo front squats
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
*BeachFit will use KB or 2 DBs in Front Rack
WOD:
#outside the box
Teams of 2 , AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Ex:
Athlete 1 completes 100m Run +1 Burpee Box Jump
Athlete 2 completes 100m Run + 1 Burpee Box Jump
Athlete 1 compltes 100m Run + 2 Burpee Box Jump
Athlete 2 completes 100m Run + 2 Burpee Box Jump
Continue in this fashion going up by 1 Burpee Box Jump per round