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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