Warm-up 2xs through: 20 High Knees 15 Banded Clamshells (each side) 10 Toe Grab Squats 5 Bird Dogs (each side) Strength 4 Rounds: 8 DB Split Squats (Left) 10 Lateral DB Stepdowns (Left) 8 DB Split Squats (Right) 10 Lateral DB Stepdowns (Right) *1-2 min rest WOD 30 Thrusters (95/65) 30 Burpees 30 Hang Squat Cleans (115/75) 30 Burpees 30 Back Squats (135/95) * 18 min cap
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!