Praise Athletics – Strength & Conditioning
Warm up
400M Run or 500M Row
2 Rounds (Hip Circle W Coach)
then 2 Rounds
12 DB Goblet Squats
12 DB Sumo Squats
12 DB Deadifts 6L/6R
Strength/ Accessory (4 Rounds for weight)
Every 90 Sec X 4 Sets (24 Min)
-6-7 Reps Barbell Hip Thrusts @20X1 Tempo 75-80% of your Deadlift
-10-12 Reps Prone Lying Hamstring Curls
-60 Sec Hollow Body Hold
– 6-8 Reps Supinated Grip Bent-Over Barbell Row
Metcon (Distance)
AMRAP X 4 Min
DB Burpee Box Step Overs 25’s/35’s (20 Inch Box)
Rest 1 Min
AMRAP 4 Min
Run For Distance
(200M)/ Cal Bike
