02.28.2017

Warm up:

2 rounds, 2 length of gym each
high knees
heels to butt
Lunges
Karaoke
Inch worm

Mobility:

10:00 cap:
1. Lat smash   2:00/
2. Hip thrusters with KB 3x 10

Strength/endurance:

10 – 15:00 to warm up cluster

EMOM 14:00

1:00 : 3 Clusters (squat clean thrusters)*
2:00 : 10 ring push up

*begin with challenging weight, and try to increase weight at least twice within the workout. Try to get to heaviest possible load for last set

Finisher:

3 Rounds
90sec on / 30sec rest :
20 sit ups, then MAX reps wall balls for remaining time