Friday August 20th

Warm-Up
20-16-10
Jumping Jacks
Air Squat
Glute Hip Bridges
Hollow Hold (:20/:16/:10)
Strength
5 Supersets:
10 Tempo DB Squats (Tempo 3:0:1)
20 Russian Twist (slow) (unweighted)
Rest :30 between movements none btwn sets
5 Supersets:
10 Alternating Side Goblet Lunges (use DB or KB)
20 Bear Hold + DB Pull Across
Rest :30 between movements none btwn sets
* Bear hold with pull through video (if unable to hold knees barely off ground stay kneeling)
https://youtu.be/w3_B6DQMzw0
WOD
3 Rounds:
1:00 Bike for Cals
1:00 Wall Balls (20/14)
1:00 KB Swings (53/35)
1:00 Rest
* score is total reps for all three movements- one number

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