Wednesday- May 29th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Squat Jumps x 10

*Palloff Hold x :30 each side

A.​ Front Squat

4 x 2 @85-90%

B. “Speed Boat”

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

C. Optional Accessories

3 sets of:

Side Plank x :45 each side

Strict Dips x 10 slow and controlled

D. Buy-Out

Quad Smash x 1:00 each

Glute Smash x 1:00 each