Thursday, July 9th

Warm-up 3x
10 Jumping Spider Lunges (each leg)
5 Toe Grab Squats
5 Glute-Hip Bridges
5 Pike Push Ups
Strength
20 min EMOM:
Min 1: 15 DB Squats
Min 2: 15 Candlesticks (video below)
Min 3: 12 DB Lunges (6 each leg)
Min 4: 15 Weighted V-Ups (use one DB overhead)
*Use the same weight for all DB movements…use one DB for V-Ups.
WOD
400m Run
30 Alternating Single Arm DB Thruster (50/35)
20 Single DB Step Up (24/20)
10 Burpees
20 Single DB Step Up
30 Alternating DB Snatches (50/35)
400m Run
*18 min cap