FRIDAY 27th AUGUST
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
10 Shoulder Taps
10 Toe Taps
Conditioning
If you have a Barbell
EMOM 25
Min 1. 6 Squats Cleans or Front Squats
Min 2. 8 Push Jerks or Push Press
Min 3. 12 Deadlifts + 8 Pushups
Min 4. 20/15 KB Swings
Min 5. REST
If you have a DB + KB
EMOM 25
Min 1. 8 KB SDHP + 8 Pushups
Min 2. 16 DB Lunges
Min 3. 16 Alternating DB Hang Snatchs
Min 4. 8 KB Thrusters + 8 Burpees
Min 5. REST
Bodyweight
EMOM 25
Min 1. 10 Pushup + 10 Air Squats
Min 2. 20 Lunges
Min 3. 15 Situps
Min 4. :50 secs Max Burpees
Min 5. REST
Up the Ante
EMOM 30
Lower the Level
EMOM 20
