CROSSFIT SYOSSET/ TUESDAY, DECEMBER 29TH

LIFT:

HIP THRUSTS
10 REPS EVERY 75 SECONDS
50 REPS TOTAL
FOCUS ON SQUEEZING YOUR GLUTES AT THE TOP FOR 2 SECONDS

METCON:

4 RDS
ROW 500 METERS
21 SWINGS @70/55  (SQUEEZE YOUR QUADS AND GLUTES EVERY REP)
10 PULL UPS