May 18 2021

Warm Up

2x

1 Min Bike or Row

10/10 SL GLute Bridge

20 Sec Hamstring Plank

15/15 Sec Star Plank

10 Air Squats

WOD:

Gym Crew

Back Squats

7 @ 70%

5 @ 75%

5 @ 80%

2x3 @ 85%

1 x Max Reps @ 75%

METCON

For Total Time

3 Rounds

15/12 Calories

10 Dbl DB power Cleans

10 Dbl DB Box Step Overs

Directly into

50 DB Front Rack Walking Lunges

30/24 Calories

At Home Crew

12 Min E2MIn

10 Back Back Jumping Squats

METCON

For Total Time

3 Rounds

200M Run

10 Back Pack Cleans

20 Back Pack Jump Overs

Directly into

50 Back Pack lunges

600M Run