Virtual:
Strength:
5 sets of:
1a) hollow hold 30s (or max possible accumulated in 30
1b) triset- front/side/rear shoulder raise x 10 on each
1c) Russian twists x 10
METCON:
12 minute amrap
12 jump squats
12 mountain climbers
12 kb/db single arm renegade row (12 each side, one arm planted)
IN Gym:
Strength: Your Next Lift 3 x 5
Metcon:
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
**EMOM: 4 Burpees