Wednesday, May 22

Warm Up:

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Jumping air squats

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

SWOD:

Pause Front Squats (2 seconds)

Heavy double

Hang Squat Clean

Build to heavy single

WOD:

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

Xpress:

6 Rounds:

300m Run

25 x HR Push Ups

20 x sit ups