08/25/21: Wednesday

Today’s Workout

Warm Up

• 400 m Jog
• 20 Glute Bridges
• 15 Infant Squats
• 10 Push Up + Shoulder Taps
• 5 Groiners w/ T Spine Opener (Each)
• 3 Sets
  • 10 Wall Balls
  • :10 Ring Support Hold (Top + Bottom)

Conditioning – “Air-Ring on the Thigh-d of Cough-tion”
4 Rounds For Time – 30 min. Time Cap

• 400 m Run
• 15 – 12 – 9 – 6 – 3  Wall Balls
• 5 – 4 – 3 – 2 – 1  Strict Ring Dips

Accessory
3 Sets

• :30 Hollow Hold
• :30 Single Arm Front Rack March (Each Arm)
  ***No rest between rounds***

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Barbell

• Lifts
  • EMOM 4: Muscle Snatch:
    • 50% – 2(2)
    • 60% – 2(2)
  • Heavy Single Snatch:
    • 65% – 2
    • 70% – 2
    • 75% – 2
    • 80% – 1
    • 85+% – 1(5)
• Accessory
  • Mobilize