Friday, August 14th

Tabata Warm-up
Jumping Spider Lunges
Glute Hip Bridges
Plank Up and Downs
Supermans
Strength
Butts and Guts: 4x
10 Kickstand Deadlifts (each leg) (double KBs or DBs)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps
Rest 1-2 mins between sets
*20 mins
WOD
400m Run
30 Single Arm KB Clean And Jerk (53/35) (15 each arm)
400m Run
30 Single Arm KB OHS (53/35) (15 each arm)
400m Run
30 Single Arm KB Thruster (53/35) (15 each arm)
400m Run
(18Min Cap)