Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Fire Hydrants
10 Seal to downdog
10 IYTS
30 sec wall sit hold
30 Banded pull aparts
10 Kip swings
10 Juping airsquats
Strength: WK 4 (TEST)
10 Sets (BUILD TO HEAVY FOR TODAY)
1 Front Squat
1 set every 1:30
Metcon:
3rds (15 min cap)
30 Airsquats
20 Lateral Burpee over bar
10 Shoulder to overhead (135/95)
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
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