FRIDAY 3rd SEPTEMBER
Warmup
1 Round of Mobility Flow
10 Inch Worms or Walk Out Pushups
10 Alternating Mobility Lunges
10 Alternating Cossack Squats
10 Russian Baby Makers
10 Lying Hip Extensions
Conditioning
If you have a Barbell
EMOM 20
Min 1. 5 Push Jerks + 5 Front Squats 50/35
Min 2. 15/12 Burpee Bar Hops
Min 3. 20/15 KB Swings
Min 4. 30 Crawlers
Min 5. REST
If you have a DB + KB
EMOM 20
Min 1. 10 DB Hang Snatch + 10 DB Hang Clean and Jerks
Min 2. 15/12 Burpee DB Hops
Min 3. 10 KB SDHP + 10 KB Goblet Lunges
Min 4. 30 Crawlers
Min 5. REST
Bodyweight
EMOM 25
Min 1. 10 Pushup + 20 Shoulder Taps
Min 2. 15/12 Burpees
Min 3. 10 Squat Jumps + 10 Jumping Lunges
Min 4. 30 Crawlers
Min 5. REST
Up the Ante
EMOM 30
Lower the Level
EMOM 20
Midline
2 Rounds
30 Toe Taps
20 Plank Get-Ups
10 V-Snaps
20 Lying Hip Extensions
30 Plate or Odd Object Russian Twists
