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
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
