Saturday June 27
0-10 (Warm-up as a class)
Row/AD/Run for 3 minutes
2 minute squat hold
20 walking lunges
30 second crab hold
30 shoulder taps
Shoulder/Hip Prehab
10-25 (Strength)
5 minutes to warm up to starting weight
10 minute EMOM
Even:
10 OH Lunges 95/65
Odd:
10 Front Squats 95/65
(@Home-10 SA OH Lunges and 15 Goblet Squats)
25-30 (Set-up/Clean-up)
30-50 (Metcon)
For time:
1 mile Run
40 DBall Cleans
800m Run
30 DBall Cleans
400m Run
20 DBall Cleans
*20 minute Cap*
(@Home- Sub DBall Clean is AKBS or SA DB Cleans)
50-60 (Cooldown & Cleaning)
1 minute of:
Child’s Pose
Puppy Dog
Saddle
Bound Ankle