Wednesday- May 9th

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