Every 1 min for 14 mins, alternating between:
Min 1: 10 Clusters, 95/65 lbs
Min 2: 50 Double Unders
A fun EMOM today with lighter weight on the barbell! The weight on the barbell should allow you to cycle the weight fairly quickly in either unbroken sets or sets of two. As you get tired this might become quick singles and that’s ok too. Double unders should have you focusing on smooth reps and controlled breathing. Likely, if your double unders are on point you can buy yourself :20-:30 sec of rest before the next minute. If needed, cut this back to a single under.
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
16 Alternating Plank Shoulder Taps
Bird Dog, L 20 secs/R 20 secs
Glute Bridge Hold, 20 secs
Posterior and midline work to finish things off today. We want you focusing on a good position here more than anything. A key point of performance for the glute work will be to keep the hips in line with the shoulders and hips square to the ground. Plank shoulder tap and bird dogs will focus more on your shoulders and midline. Again, focus on the quality of movement and keep the down phase of a movement a touch slower than the up portion.