Thursday 6/7


Warm-up

High Knees/Butt Kicks Lateral Shuffle x 2 Power Skip/Back pedal SL RDL into toy soldier/Lateral Lunge + 2 sets Hollow Rock x 15 Glute Bridge x 20

Strength

A.1: Chin over vertical plane hold (3 x 30-40 Seconds, Rest 30 Seconds)

supinated

A.2: Front Lean Rest (3 x 45-60 Seconds, Rest 30 Seconds)

on rings if able

A.3: Side Plank (3 x 30-40 Seconds, Rest 1-2 Minutes)

For those of you who are bad ass, put your top leg up onto the top of a bench and squeeze the bottom of the bench with your bottom leg

Metcon (2 Rounds for reps)

Every 5 Minutes s x 2 Sets: 20 Second Max Rep Power Clean, 135/95# 40 Second Max Meter Row rest 4 minutes

Metcon (2 Rounds for reps)

Every 5 Minutes x 2 Sets: 20 Second Max Rep Burpees 40 Second Max Calorie A/B

#workoutoftheday

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