Thursday

Strength

Part 1

15 mins to complete 4 rounds

20 KB sumo deadlift

8 single leg hip thrusts left leg

8 single leg hip thrusts right leg 

15 eye level KB swings 

QUALITY OVER SPEED!

Part 2

4 rounds not for time.

30 plank alternating knee to elbows

30 v-ups

Metcon

12 Min AMRAP

20 Double Unders

1 front squat 

1 hang squat clean thruster

1 push press

20 Double Unders 

2 front squat 

2 hang squat clean thruster

2 push press

20 Double Unders 

3 front squat 

3 hang squat clean thruster

3 push press….

Keep adding 1 rep of each:

front squat 

hang squat clean thruster

push press

Always completing 20 double unders in between.