September 8 2021

Sep 7

Written By Guest User

WARM UP:

10 Bootstrap Squats

45 sec plank

45 sec hollow hold

then

50 Jump rope

10 Air Squats + Tuck Jumps

35 Jump Rope

10 DB Deadlift + Tuck Jump

50 Jump Rope

3-5 DB Squat Jumps - 3-5 box Jump Overs

WOD:

5x E2:30Min

2 Tempo Front Squats (33x1)

2 Front Squats

METCON

3 Rounds

77 Double Unders

11 Deadlifts

7 Hang Squat Cleans

L3 - 185/125

L2- 45 Dubs, 15 Deadlifts, 9 Hang Squat Cleans 135/95

L1 - Singles Unders, 95/65 DL, HPC, FS

At Home Crew

METCON:

3 Rounds

77 Double Unders

11 BackPack Deadlifts

7 Back Pack Hang Squat Cleans

Guest User

September 7 2021