CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Barbell RDLs (Heavy)

-Rest 1:00-

12 Tempo Hamstring Curls On Rower (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | Strong hamstrings are the KEY to healthy knees, jacked legs, and massive glute gains.Just remind yourself of that as your grind through the tempo hamstring curls. If you don’t have access to a rower, curls on a medicine or pilates ball can be a great sub. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20/20 DB Bulgarian Split Squat (Moderate-Heavy)

-Rest 3:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 DB Reverse Alternating Lunges (Moderate)

-Rest :30-

8/8 Single Leg Med Ball Glute Bridge

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | I’ve been getting a lot of feedback on the Bulgarian split squats this cycle. They are just such a powerful leg and glute builder. Find a weight that allows you to just do all 20 reps in Set 1, and then GRIND to maintain that weight and volume for Sets 2 and 3. I bumped the rest in between sets to 3:00 here. Get it done!