Pally Fit LLC – CrossFit/Fitness
Weightlifting
5 sets:
A1) Romanian DL 5×15
A2) Hip thrust – MAX EFFORT
*Place weight on your hips & perform max effort glute bridges!
Metcon
Metcon (Time)
For time:
100 Russian KBS
100 DB Push Press (50R/50L)
100 Step Through Lunges (50/leg)
100 Bent over row (50R/50L)
Step through lunge = forward lunge (R), swing [same] leg back into reverse lunge (R), that’s 1 rep
Break up the Push press, lunges, and bent over row however you like – however you must complete 50 reps on both sides before moving to the next movement!