Nov 14, 20221 min read

11/15/22

Warm up

1 minute banded hip bridge

Then

3 rounds

20 ft of walking lunges

15 sec L hang

10 inch worm push ups

Strength

Back squat-Heavy 4

Conditioning A B A

A-AMRAP4

7/5 calorie row

7 strict toes 2 bar

7/7 guerilla box jumps

B-Every 90 seconds x 4 rounds

2 Back squats

Russian twists 20 seconds

Accessory

3 rounds

10 nordic curls

20 step ups

Oly WOD

EMOM5

1 Tall clean + 1 hang clean + 1 full clean

Squat clean for all 3 reps

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