THURSDAY

200m row/run/ride/erg,

calf pumps, Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s.

Burgener warm up, with:

· Front squats

· Push Jerks

Movement Development

6 Minute EMOM

· 1^st min: Side Plank & T-Rotations

· 2^nd min: 6 Empty Barbell Good mornings

Focusing on:

· Engaging the core

· Stretching legs/hamstrings

WOD

E2MOM X 10 Rounds

· 3 Deadlifts

· 3 Power Cleans

· 3 Front Squats

· 3 Push Jerks

Wanting to build:

· Unbroken complex

· Challenge yourself