Workout: 5_17_2024

Warm up

– Guadalupe run – 2x: Prone scorpion x 4 + forward lunge hold x 20s/20s + hinge rotation x 4 – 2x: Push up to toe touch x 5 + squat rotation x 4 + plank position jump through x 8

Strength

1. EMOM x 5 min: Perform all 3 movements in each minute  – 5 KB Swings – 5 KB squat jumps (lighter if needed) – 5 push ups- Hold push up position until 50s 2. 10-12 minutes: –  Hang power clean and jerk x 3-5 – Ab rollouts x 10

Work

2 sets of each, back to top if time available:  P1. Row max distance in 30sP2. DB DL x 10 (hold DB until 30s are up) P1. Blue awning runP2. Renegade row x 8 (rest after reps) P1. Plate push >< x 2P2. KB Headcutters x 5