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