11/15/22

Warm up

1 minute hip bridge with band

Then

3 rounds

20 ft walking lunges

15 sec L hang

10 inch worm push ups

Strength

Back squat-Build a heavy 4

Conditioning

A B A

A-AMRAP4

7/5 cal row

7 strict toes 2 bar

7/7 guerilla box jumps

B-EMOM4

2 Back squats

Accessory

3 rounds

10 Nordic curls

20 step ups

Oly WOD

EMOM5

1 tall clean + 1 hang clean + 1 full clean

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