12-14-2021

Warm-Up

Run 400m

2 Rds

10 Air Squat

10 Walkout Push-Up

10 Strict Hanging Knee Raise

Weightlifting

A. DB Floor Press

4×10

B. Glute Bridge Upside Down KB Hold

4x :45/arm

C. Hollow Rock

4×15

Metcon

“Boogity Boogity Boogity, Lets Go Racin!”

3 Rds

10 Thrusters (95/65)

15 American KB Swing (53/35)

20 Box Jump (24/20)

Finisher

If Time Permits

A. Elevated Heel Goblet Squat (use 45lb plate)

4×4 @ 5.5.1.1

B. DBL KB OH Lunge

12 @MTR