Warm Up
3rds
200m Run
10 Air Squats
10 Push Ups
10 V-Ups
*Slow it's a warm up!
-then-
5min Dynamic Stretching
Strength
12min Alt EMOM
(:40on/:20off)
Good Mornings
Bulgarian Split Squat Left
Bulgarian Split Squat Right
Arch Rock
WOD
"EMBRACE THE THICKNESS"
FOR TIME:
20-18-16-14-12-10-8-6-4-2
Alt. DB Snatch
DB Goblet Squat
DB Russian Twists
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si