Wednesday, February 24th

Warm-up/5 Min AMRAP:
20 High Knees
10 Banded Side Steps (each leg)
10 Banded Good Morning
:20 Superman hold
Strength
1 RM Back Squat
Alternative Strength: 3-4 Rounds:
12 DB Squats (moderate not heavy)
15 Candlesticks
12 Alternating DB Curtsy Lunge (moderate not heavy)
15 Weighted Sit up (use DB held to chest)
Rest 1-2 mins between sets.
WOD
10 min EMOM:
5 Squat Jumps
5 Jumping Lunges
1 Burpee
*Add a burpee every minute so last set should be 5 Squat Jumps, 5 Jumping Lunges, 10 Burpees.
*Score is how many burpees you are able to complete, so if you are stuck at 8 burpees for rounds 8, 9, and 10 your score would be 8.

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