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Unrated – U60

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Warm-up

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

2 rds: all with barbell

5 good mornings

10 behind the neck push press

10 overhead squats

10 Cossack squats

Strength

Back Squat (5×3 @ 80%)

Metcon

Metcon (Time)

Buy in: 150 double unders (1:1)

3 rds:

15 overhead squats (135/95)

24 sit ups

9 ring muscle ups

Cash out: 150 double unders
18 min cap