Wednesday

Warm-up
Warm-up
3 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike

Into…

EMOM x 6 MINUTES
MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 – :45 Machine

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges

Workout
Metcon
EVERY 5:00 x 5 SETS*
20 Russian KB Swings (53/35)
20 Alt. Goblet Reverse Lunges
40/35 Cal Row

*Rest remaining time before next set

(Score is Slowest Set)

RX+ 70/53
30/25 Cal Bike
Warm-up
Homework