wednesday

Warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Quad Heel Taps
MIN 2 - 15 Glute Bridge-Ups into Max Hold
MIN 3 - :45 Max Mountain Climbers
MIN 4 - 20 Lunges
5 MIN - :45 Max Light Russian Swings

-Then Repeat!-

Strength

​EMOM x 12 MINUTES
MIN 1 - 7/7 OH Plate Split Squat*
MIN 2 - 14 Half Kneeling Plate Around the Worlds
MIN 3 - 15 Single KB Feet Elevated Crunches

(Score is Weight)

Metcon

​3 SETS FOR MAX REPS
1:00 - Jumping Lunges
-Rest :20-
1:00 - Wall Sit
-Rest :20-
1:00 - Alt. Sit-Thrus
-Rest :20-

(Score is Reps)