Monday May 17, 2021

“Believe in yourself and you will be unstoppable.” -Katarina Holst 
“If you’ve gotten off track, all is not lost, start again right now.”

Primer: 3 Rounds: 
60s Bike or Row
8 Reverse OH Barbell Lunges (each side)
16 Glute Bridges with 10s Hold to Finish

Warrior Squat

Technique Practice: Every 45s for 8 Rounds
1 Squat Clean  + 1 Front Squat 

Build to a working weight where you’re technically a stud! Crisp, Fast movement

WOD: “Front Loaded” 21-18-15-12-9
Front Squats @ 135/95
Kettlebell Swings @ 70/53
Lateral Burpees Over the Bar 

Time Cap 17 Minutes

Dumbbell Version:21-18-15-12-9
Double DB Front Squats
Single DB Hang Power Snatch
Lateral Burpees Over the Dumbbells

Bulletproof Shoulders: 21-18-15-12-9
Goblet Squats
Russian KB Swings 
Top Up Burpees Over the Bar 

Bodyweight Version: 21-18-15-12-9
Jumping Squats
Good Mornings