–Bree, Noah, Sherry, Kelsey, Mitch and Jody all demonstrating strong shoulders and core stability during their wall walks.
Wednesday Posterior Chain + Core + Aerobic Tester + Mobility
A1. Hip Thrusts @30×0, 8-12 reps x 4 sets-1min
A2. Single Leg KB/DB RDL @20×0, 6-9 reps/leg x 4 sets-1min
B. Accumulate 2minutes weighted front bridge/front bridge
C. For time:
75 cal rowing
50 overhead plate walking lunges 25/45lbs
25 burpees onto 45lb plate
15 kbs @53lbs/70lbs (heavier than “normal”)
12 box jump overs 24/30″
9 deadlifts 205lbs/275lbs
scaled version:
For time:
50 cal rowing
30 walking lunges
18 burpees
15 kbs
12 step-ups
9 deadlifts