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Friday 8.21.20

Mobility Warm-Up (10-15 Minutes)

Mini Band Ice Skaters

Mini Band Side Shuffle

Mini Band Squat

Mini Band Hip Thruster

10 KB Overhead Activation Lunge each arm

10 Scap Pull-Ups

Ab Stretch


Strength/Skill - Back Squat

EMOM 2x6 Rounds


Build to a heavy 1 RM 


WOD (Workout of the Day) 



10 Cal Bike

7 Thrusters 95/65

Rest 5 Minutes

4 Rounds

9 Pull-Ups

12 Burpees

15 Knees to Elbows

*with 20lb. Weight Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 5-7 Rounds and 4-8 Minutes
  • Score is total rounds and time

*Scale accordingly if any exercise cannot be performed RX