032619

ANNOUNCEMENT COMING TOMORROW!!!!!



Warm Up:
-PVC Stretch

-3 rounds

• 8 DB lateral raise
• 8 DB Thruster 

WOD#1: Push It Up!!! Strength. Go hard as many reps and rounds as possible for 14 minutes. 
14 minute AMRAP (95/65)

• 5 Push Press 
• 5 Push Jerk
• 5 Strict Overhead Shoulder Press

WOD#2: Endurance. Every minute on the minute, do said movement. Rest when you need to,  but try to get to a set number in your head and then rest the rest of the minute. The idea is to typically go the full minute and then move on to the next movement, but if you need to build to it, go for it. 
18 minute EMOM

• Minute  1: Med Ball Clean
• Minute 2: In and Outs on Med Ball
• Minute 3:  DB straight leg Russian deadlift

Cool Down: Cardio

• 50 Jumping Jacks
• 50 High Knees
• 50 Alternating Front Kicks
• 50 Frog Jumps

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