Wednesday, March 11

Warm Up:

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Squat Jumps

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Thruster (from the ground)

Build to a heavy single

WOD:

On the Minute For as Long as Possible (20 Minute Cap):

7 Thrusters (75/55)

7 Pull-ups

7 Burpees