Monday- February 10th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges

Huggers/Skiers

-TABATA :20 on/:10 off for 2 rounds each

*Bear Crawl

*Jumping Squats

*Ring Rows

*Rowing

+ Today's Warm-up Movements:

*Barbell Thruster x 8

A. Back Squat, Front Squat OR Overhead Squat (SAME lift as last week)

3 x 5 @ 95% of 5RM

B. “Waterproof”

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Lateral Barbell Burpees

Thrusters (95/65)

C. Buy-out

Quad Smash x 2:00 each

Trap Smash x 1:00 each

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