Warm Up :
2-3 Rounds :
20sec Pigeon Stretch (Each Side)
10sec Side Plank (Each Side)
10 KB Good Mornings (3sec On The Way Down,3sec Pause – Keep Tight Back)
5 Heart Beat Squats
Strength :
4 Sets :
16-20 Double Kettlebell or Goblet Alternating Reverse Lunges (Go Heavy)
Max UB Strict T2B/Leg Raise
10-15 Bulgarian Ring Rows
Metcon :
10min AMRAP :
10 UB C2B
20 Thrusters 20/15
*For Every Break – 5 Lateral Burpees Over The Bar
Home WOD:
Warm Up : 5min AMRAP :
5 Scap Door Pull Ups/10 Shrugs
5 Scap Push Ups
5 SLR (Each)
Strength : 12min Volume Acc. :
6-12 SA Seated Hor. Row
6-12 1 And Quarter RDL
Metcon : 12min AMRAP :
10 Burpees Over The Object
20 Front Load Reverse Lunges (AHAP)
