Workout of the Day

On a continuous clock:
0-12:00
For Time
600m Run
then…
15-12-9-6-3
Thrusters (115/75)
Chest 2 Bar pull up

12:00-24:00
600m Run
then
Find a 2RM Front Squat in Remaining Time

Movements:

Chest-to-Bar Pull-up | Front Squat | Pull-up (Kipping) | Run | Thruster | Toes-to-Bar

At Home

VIDEO: https://vimeo.com/593855470/c6ce5805e7

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Slow Split Squats (R)
MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat*
16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

(Score is Rounds + Reps)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans
-Rest :30-
1:00 Alt Suitcase Reverse Lunges
-Rest :30-
1:00 Alt V-Ups
-Rest :30-

*No Additional Rest b/t Sets

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/525147654/3793f1cbec

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Squat Clean | V-Up | Walking Lunge