thursday

Warm-up

AMRAP x 6 MINUTES
10 Lunges
:30 Single Under
10 Air Squats
​:30 Deadbugs

Strength

EMOM x 10 MINUTES
MIN 1 - 8 Back Squats (Building)
MIN 2 -:40 Double Unders or :40 Attempts (Score is Weight)

Met-Con

FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26) 

15:00 Hard Cap

At-Home Strength

EMOM x 10 MINUTES
MIN 1 - 12 DB Front Squats
MIN 2 -:40 Double Unders or :40 Mountain Climbers (Score is Weight)

At-Home Met-Con

FOR TIME 50-40-30-20-10
Air Squats
Sit-ups
​DBL DB Russian Swing