Thursday, August 31st 2017

Warm-Up:
500m Row
10 Inchworm to Push Up
10 Russian Baby Makers
10 Alternating Lunges With Rotation
10 Wrist, Elbow, & Arm Circles
10 Up & Downs + 10 Crossovers

Strength:
Front Squats
5x5 @ 75% of 1RM

Workout of The Day:
EMOM for 12 Minutes
Even: 10 Burpee to Pull-up bar (You are tapping the PU bar, not doing a pull up)
::Plank w/ remaining time::
Odd Minute: 15 Knees to Elbow
::Hanging L-Sit w/ remaining Time::

Core Work:
10-15 reps of Weighted GHD Sit-Ups
10 -15 reps of Weighted Back Extension
15 Left Side Bends + 15 Right Side Bends
 3x

::CFS Olympic Lifting Class::

1) Every 90 Seconds for 6 Minutes: Snatch Push Press 3-5 Reps @ 50%-60% 
::Then Rest 2 Minutes::
2) Every 90 Seconds for 6 Minutes: Snatch + OHS @ 75%
3) Clean Pull | 5 Sets 3 Reps | 60%-70%
4) Power Clean & Jerk | 5 Sets | 75%-80%