Thursday, August 11th, 2022

Every 3 minutes on the minute x 3 rounds

20 Cross band monster walk steps
6 inchworms to downward dog
10 KB grip crushers per side (squeeze and release the handle)
Double under practice in remaining time
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Every 1:20 minutes on the minute x 6 rounds

back squat x 3 reps building weight each set

Every 1:30 minutes on the minute x 5 rounds
farmer hold x 30 seconds building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max

15 minutes for max hold time

10 right arm dumbbell snatch (60/40)
25 high plank shoulder taps
10 left arm dumbbell snatch (60/40)
25 high plank shoulder taps
max time gym rings support hold