Thursday – 220630

Thursday – 220630

Strength

Every minute on the minute for 12 minutes, complete:
Minute 1 – Wall Walk x 2 reps
Minute 2 – Alternating Box Step Up to High Knee x 12 reps
Minute 3 – Hollow Hold x 30 seconds
Minute 4 – Superman Hold x 30 seconds

Conditioning

3 rounds for time of (17 min cap):
Run 400m
21 DB Thrusters (50s/35s)
12 Chest-to-Bar Pull Ups

Mobility

Coach led banded shoulder stretches

……….

 

BURN

Every minute on the minute for 25 minutes, complete:
Minute 1 – 10 Single-arm KB Rack Kneeling to Standing (right arm)
Minute 2 – 20 KB Leg Lift Overs
Minute 3 – 10 Single-arm KB Rack Kneeling to Standing (left arm)
Minute 4 – 10 Curl to Arnold Press
Minute 5 – 20 Superman Lifts

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WOD