Thursday 1.21.21

Prep
9 min emom
1.crab walk x 30 sec
2.Ostrich walk x 30 sec
3.handstand or pike hold x 30 sec

Essentials
A.
3 Sets
Hip Thrust x 6 reps heavy load
Rest 60 sec
Kettlebell L Crunch x 12 reps
On the 3 min

B.
18 min emom
1.6 Hang Power Clean + 6 Burpee
2.Row x 13/10 cal

C.
Mobility
Seated Forward Fold x 1 min
Seated straddle x 1 min
Pigeon x 1 min per side
Seal x 1 min
Static Back x 3 min

Fitness
A.
3 Sets
Hip Thrust x 6 reps heavy load
Rest 60 sec
Kettlebell L Crunch x 12 reps
On the 3 min

B.
18 min emom
1.6 Hang Power Clean 135/95 + 6 Barfacing Burpee
2.Row x 15/13 cal

C.
Mobility
Seated Forward Fold x 1 min
Seated straddle x 1 min
Pigeon x 1 min per side
Seal x 1 min
Static Back x 3 min