Week 3, Day 4
Published in
1 min readJun 7, 2017
Communication has the power to strengthen all kinds of relationships. When she speaks, listen.
Pre Warmup
Glutes
https://youtu.be/0c7iKglr6J8?t=97
Hamstrings
https://youtu.be/Ol0r8lUqB-Q?t=65
Warm-up
3 Rounds
5 Wall Balls
5 Burpee Box Jumps
Warm-up
2:00 Squat Hold
No weight
Deep bottom position
Metcon
12:00 Alternating EMOM
6 Front Squats (135/95)
6 Sandbag Shoulder Tosses
Add or remove weight to front squats as appropriate to ensure quality movement and completion under 0:50
Metcon
800m Run
30 Burpee Box Jump Overs
20 Heavy Single Dumbbell Cleans (85/60)
Two hands on the DB are acceptable
