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Thursday Sep 28

Warm Up-
Tabata Timer (20 On/10 Off)
4x L Sits
-30sec Rest
4x HS Hold or DB OH Hold
-30sec Rest
4x Chin Over Bar

Pick 1:

Strength-
5min to warm up to weight
then
EMOM x 5: 2 (2sec Pause) Front Squats @75-80%
EMOM x 5: 2 Front Squats @75-80%

Endurance-
15min AYCE:
Buy In- 1 mile Run/1,600m Row/96/72 Cal Bike
AYCE: 
5 Pull Ups

10 Push Ups
15 Air Squats

WOD-
For Time (10min cap)
21 Bar Facing Burpees
21 Power Cleans 135/95 rx2 115/75
21 Bar Facing Burpees

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