Prototype Training Systems (CrossFit Prototype) – Prototype Longevity

Dem Glutes (No Measure)

Warmup-

1) Med ball assisted modified Jefferson curl

2) Supine hip flexion/extension x10 each leg

36 minutes total:

3 Rounds:

2 min row

1 min Tall kneeling alternating get ups

Rest 3 mins

-Transition directly into next 3 rounds

3 rounds:

2 min bike

1 min banded glute bridge

Rest 3 mins