March 29 2021

Warm Up:

3x

10 Squat Lunges

10 Squat lateral Steps

20 Glute Bridges

5 SA KB Front Squats

5 Hamstring Walk Outs

WOD:

Gym Crew

Back Squats

5 @ 70%, 5 # 75%, 4 80%, 2x3 @ 85%

METCON

4 Rounds

8 Hang Power Cleans

15 WallBalls

8 Burpees over Rower or Bar

30 Sec Rest

20/16 Calories

60 Sec Rest

L3- 115/75, 20/14

L2 - 95/65, 12 WBs, 18/15 Cals

L1 - 75/55, 12 WBs 14/10, 15/12 Cals

At Home Crew

Strength:

10 Min E2Min

10 BackPack Lunges

METCON

4 Rounds

8 Tuck Jumps

16 Air Squats

8 Burpees

30 Sec Rest

200M Run

60 Sec Rest