Thursday August 5th

Warm-Up
3×10
Jumping Jacks
Pigeon Pose w/ T frame (5 each side)
Adductor Rock Backs (5 each side)
Hollow Rocks
Strength
15 min EMOM:
Min 1: 6-8 Tempo Goblet Squats ( 3:2:0:1)
Min 2: 10 Lateral Stepdowns (LEft) (can be weighted or not)
Min 3: 10 Lateral Stepdowns (Right)
Rest 2 mins then
Tabata:
Bicycle Crunches with 2 sec hold at each elbow to knee
*lateral stepdowns video https://youtu.be/S5onhmaz_nQ
* Tempo is 3 secs down, 2 sec hold at bottom, 0 secs up, 1 sec at top
WOD
3 Rounds:
8 Push Ups + DB Renegade Row (40/25)
12 DB Thrusters (40/25)
400m Run
* 16 min cap