Workout of the Day – Friday September 18
Warm up
2 rounds
:30 hollow hold
5 burpees
:30 hollow rocks
10 tempo squats (6 count down)
:30 hollow hold
10 Good Mornings + Behind the neck press (PVC)
Strength
Bench Press
5×5
Ascend if form is solid
Conditioning
8 min EMOM
Min 1 – 5 Thrusters (110/80)
Min 2 – 40 Double
unders
Immediately after,
“Karen”
150 wall balls for time
Score is Karen time
2020 09 18