THURSDAY WORKOUT

GENERAL WARM UP
STRETCH
​10 INCH WORMS
10 SWING KICKS
SHUTTLE RUNS 30/30 X 3

METCON 1
10 HR PUSH UPS
10 PLYO JUMPS
5 ROUNDS FOR TIME

EMPTY BAR 
3 POS- CLEAN GRIP
5 RDL'S
5 CLEANS
5 FRONT SQUATS

STRENGTH WORK
FRONT SQUATS
55-75%
​5 X 5

​METCON 2
​12 GET UP SIT UPS- (6EA. ARM)
​20 ALTERNATING LUNGES - NO WEIGHT
​16 KBELL SNATCHES - ( 8 EA. ARM)

​9 MIN AMRAP