Happy Happy Joy Joy
Warm Up/Mobility
Warm-up
Hamstring Ball Smash
Lower Back Smash
Lower Back Smash
4 sets
20 Mtn Climbers
10 Reverse Lunges
5 Up Downs
Strength
Deadlift (3 set 1×6 @ various %)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
5 Bar Facing Burpees
6 Deadlifts (185/125)
7 Toes to Bar
5 Bar Facing Burpees
6 Deadlifts (185/125)
7 Toes to Bar
Finisher
Metcon
3-4 Sets
12 Banded Glute Bridges
12/12 banded Clam Shells
25′ Monster walk Forward
25′ Monster walk Backward
25′ Banded lateral walk Right
25′ Banded lateral walk Left
12 Banded Glute Bridges
12/12 banded Clam Shells
25′ Monster walk Forward
25′ Monster walk Backward
25′ Banded lateral walk Right
25′ Banded lateral walk Left
Conditioning
Metcon (Distance)
ERG-cellent
ROW/Ski/Run/Bike
ROW/Ski/Run/Bike
x6 70-75%
x6+ @75-80%
*Based off your 2 RM