9/4

Unrated – Personal Training

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Warm-up

2 Rounds:

1:00 Banded Marching

10 Dynamic Squat Stretch

30 Plate Hops/Line Hops

Metcon

R/T

Metcon (AMRAP – Reps)

EMOM x20:

Min 1: 20 Hip Bridges

Min 2: 20 Bodyweight RDLs

Min 3: Max Reps Cossack Squats

Min 4: Rest

Accessory

T/R/B

3 rounds:

10 Single Arm DB Tempo Bench (R/L)

10 Single Arm DB Upright Row (R/L)

15 Lateral Box Step Up (R/L)

Strength

Brent

Bench Press (4×8 @ 60%)

Metcon

Brent

Metcon (AMRAP – Reps)

EMOM x20:

Min1: 20 Single Dumbbell Box Step Ups 50#

Min 2: 25 Jumping Air Squats

Min 3: Max Reps Alternating Hang Dumbbell Clean and Jerk 50#

Min 4: Rest