Wednesday- May 9th
May 9, 2018
Weekly Warm-Up: 10 min. AMRAP
+ Today's Warm-up Movements:
*Samson Lunges
*Hip Swings
*5-way Shoulder
A. Front Squat
3 x 2 with 2-second pause at the bottom (stay engaged!)
@ 80% of 1RM
B.“Open Water”
AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups (sub. w/Jumping Pull-ups; no bands)
55 DB/KB Push Press (35/25) (RX+ = HSPU)
B1. Buy-Out
2 sets of:
Glute Bridges x 15
*use a barbell @ hip to make harder
C. Group Mobility/Stretching/Socializing
Posterior/Shoulders
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