wednesday

Warm-up

3 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike

Into… 

EMOM x 6 MINUTES
MIN 1 - :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 - :45 Bike

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges

Metcon

​EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike

*Rest remaining time before next set

(Score is Slowest Set)

Finisher

​FOR RECOVERY
1:00 Pigeon Pose (L/R)
2:00 Frog Stretch
2:00 Saddle Pose