7.8.2021
Whether you’re participating in the throwdown this Sunday or not – come cheer your friends on and stay for the Community BBQ!

Warm-up
400 M Run
Tabata Wall Balls
Stick work – Clean & Jerk
Metcon (Weight)
10 Min Amrap
Clean & Jerks – for Total Weight.
ex: 50 reps @ 100 lbs = 5000 #

Mobility
1 minute of each
couch stretch
pigeon stretch
scorpion
Split
banded hip flexor

New Section
5 minute Squat Test

Bonus Abs
Tabata hollow rock