thursday

Zoom with us!

6:15 am- https://us02web.zoom.us/j/415507453
9:00 am- ​https://us02web.zoom.us/j/813155071

Mobility with Josiah

4:30 pm- https://us02web.zoom.us/j/428893601

Warm-up

​EMOM x 5 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for "Max" Rep Movement

Strength

​5 SETS ON A 15:00 CLOCK...
10 DB Forward Suitcase Lunges
10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is Load)

Metcon

​ON A 15:00 RUNNING CLOCK...
5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into...

AMRAP x 10 MINUTES
21-15-9
DB Front Squat
9-9-9
DB Devils Press

(Score is Rounds + Reps)