Thursday July 1st

Warm-Up
5 min AMRAP:
10 Jumping Spider Lunges
8 Downdog w/ alternating downdog
6 Toe Grab Squats
4 Deadbugs (each side)
Strength
20 min EMOM:
Min 1: 8 Goblet Tempo Narrow Stance Heel Elevated Squat (Tempo 3:0:1)
Min 2: 10 Goblet Step Up w/Slow Lower (5 each side)
Min 3: :40 Weighted Plank
Min 4: :40 Alternating Single Leg V-Ups
WOD
On 10 minute Clock:
Perform 6 Rounds of:
6 DB Deadlifts (50/35×2)
5 DB Hang Power Clean
4 DB Push Jerk
then with time remaining: AMRAP
DB Thrusters
*score is how many reps you got of thrusters

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