Jan 12

Workout of days past

Strength

4 Sets 1) 6/leg Dual KB/DB Single Leg RDL 2) 15 Weighted Glute Bridge 3) 15 Weighted L Crunch

*complete set every 3 min

WOD

EMOM 18 1 – 12/10 cal Bike/Row 2 – 12 Prisoner Reverse Lunge + 30 sec Forearm Plank 3 – 12/10 cal Bike/Row 4 – 20 Double Unders + 30 sec Side Plank (right) 5 – 12/10 cal Bike/Row 6 – 8 Box Jump Step Down + 30 sec Side Plank (left)

*should be starting Planks by the 20 sec mark, adjust reps on Lunge, Double Under & Box Jumps as needed

Dec 8–Dec 7–Dec 6–Dec 5–Dec 4–Dec 3–Dec 2–Dec 1–Nov 30–Nov 29–Nov 28–Nov 27–Nov 26–Nov 25–Nov 24–Nov 23–Nov 22–Nov 21–Nov 20–Nov 19–Nov 18–Nov 17–Nov 16–Nov 15–Nov 14–Nov 13–Nov 12–Nov 11–Nov 10–Nov 9–Nov 8–Sep 25–Sep 24–Sep 23–Sep 22–Sep 21–Sep 20–Sep 19–Sep 18–Sep 17–Sep 16–Sep 15–Sep 14–Sep 13–Sep 12–Sep 11–Sep 10–Sep 9–Sep 8–Sep 7–Sep 6–Sep 5–Sep 4–Sep 3–Sep 2–Sep 1–Aug 31–Aug 30–Aug 29–Aug 28–Aug 27–Aug 26–Aug 25–Aug 24–Aug 23–Aug 22–Aug 21–Aug 20–Aug 19–Aug 18–Aug 17–Aug 16–Aug 15–Aug 14–Aug 13–Aug 12–Aug 11–Aug 10–Aug 9–Aug 8–Aug 7–Aug 6–Aug 5–Aug 4–Aug 3–Aug 2–Jul 31–Aug 1–Jul 30–Jul 29–Jul 28–Jul 27–Jul 26–Jul 25–Jul 24–Jul 23–Jul 22–Jul 21–Jul 20–Jul 19–Jul 18–Jul 17–Jul 16–Jul 15–Jul 14–Jul 13–Jul 12–Jul 11–Jul 10–Jul 9–Jul 8–Jul 7–Jul 6–Jul 5–Jul 4–Jul 3–Jul 2–Jul 1–Jun 30–Jun 29–Jun 28–Jun 27–Jun 26–Jun 25–Jun 24–Jun 23–Jun 22–Jun 21–Jun 20–Jun 19–Jun 18–Jun 17–Jun 16–Jun 15–Jun 14–Jun 13–Jun 12–Jun 11–Jun 10–Jun 9–Jun 8–Jun 7–Jun 6–Jun 5–Jun 4–Jun 3–Jun 2–Jun 1–May 31–May 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