Monday, May 3rd

Bonnie.jpg

Warmup: Athletes Choice - Run, Row, Bike

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Midline: “Kick Stand” - 2 Rounds

GHD Face Up Plank for 30 Seconds

Single Leg RDL with rear foot on wall (same leg-same arm) 10 Reps each side

Banded European KBS -10 Reps

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Practice: Eccentric Step Down Right/Left

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Strength: Tempo Front Squat - (3 Second down, 2 Second hold, 1 Second up + 1 Regular Rep) 6x3

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WOD: For Time

50 KBS 35/25#

then,

3 Rounds for Time

18 Alternating Hang DB Clean & Jerks 55/35’s

20 Burpees

40 Double Unders

Joe Kusnitz