3:00 Row or Bike, or 800m Run
3:00 Banded Glute Activation*
*Every :30 perform 5 Jump Squats
30 S-leg Glute Bridges (15/leg)
30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.
Strength. When you see 5×5 back squat on the board, especially ending with a 5 rep max, you should be as nervous as when you see a really tough wod. When done correctly you really do not need and extra work in an hour. WIth the proper warm up and really pushing challenging weight on these you should be spent after the hour.
5-5-5-5-5 First set should be around 70%. Add weight after each set, building to a 5RM.
Extra if you need/want it
3 rounds of warm up- :20 second bike sprint… 40 second rest
65/40 Calorie bike
3 minute cap