May 20

Workout of days past

Strength

4 sets

5/leg Dbl DB/KB Single Leg RDL @2111 5/leg Front Foot Elevated Split Squat @3011

Dbl DB/KB Single Leg RDL https://youtu.be/IlOrGu1qzWs *Suitcase loaded *~4 inch elevation *90-120 sec rest

Conditioning

For time

100 Double Unders then 200m Run 2 Rounds of Cindy 400m Run 4 Rounds of Cindy 600m Run 6 Rounds of Cindy then 100 Double Unders

Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats

WOD

EMOM 12 Minutes

1st = 40 Double Unders 2nd = 12 Dbl KB Front Squat (choice) https://youtu.be/U-8AxRHCr3M 3rd = 8-10 Push-Ups @2111 4th = 40 sec Wall Sit

*add 10 reps to DU’s each successful round *add 2 Squat & 2 Push-Ups for each successful round *add 5 sec to Wall Sit each successful round