Saturday, August 27

Warm-up
Warm-up
3 RDS
10 up-downs
10 Superman PVC Pass Throughs
10 Samson Lunges
10 (5/5) T-Spine Rotations

Weightlifting
Skill/Strength (Weight)
EMOM X 8
Minute 1: 6 Front Rack Lunges (Building)
Minute 2:
10 Kip Swings→ 8 Kipping Knee Raises→ 7 Toes to Something→ 6 Toes 2 Bar

Metcon
“Marge and Homer” (AMRAP – Rounds and Reps)
AMRAP X 22 W/ Partner
30 T2B
40 Front Rack Lunge (135/95lb)(61/43kg)
50 Wall Ball (20/14lb)(9/6kg)

Cool Down
1:00 Pigeon Pose/Side
1:00 Cobra Stretch