Workout: 5_11_2023

Warm up
– 6 minutes: Blue awning run + Leg swings Front to back x 10/10 + leg swings side to side x 10/10 + duck walk ><
– 6 minutes: KB RDL x 8 + Goblet squat x 8 + KB Swings x 8 + 20s dead hang
Strength
EMOM x 6 min: 
1) 3 Deadlifts 
2) 2 hang power cleans
3) 1 Front Squat 

2 minute rest:

EMOM x 5 min: 
1) 5 x DB Burpee > Stand w/DB’s (no jump)
2) 5xDB Squats (DB’s at shoulders)
3) 5xDB Push Press
Work
15 minutes to complete. If you finish, go back to the top:

– 40 Calorie Row
– 30 Lateral box jump overs
– 20 Dual DB Sit ups
– 10 DB Cleans (Touch ground, catch in squat)
– 20 Dual DB Sit ups
– 30 Lateral box jump overs
– 40 Calorie Ski