Monday March 23, 2020


HOME WOD: 30-40 sec wall sit weighted or not) 20 Hip thrusts Then max jumping air squats in 40 sec 4 rds perform as a giant set and take 2 min break between sets 30 crunches 30 Russian twists 30 reverse crunches 2 rds not for time just move at a constant pace Conditioning:

(go hard on this one, it’s short and spicy 🌢) 8 medball cleans 8 burpees over ball 8 pistols / 8 weighted lunges 8 burpees over ball 3 rds All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

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