Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Back Squat @ 20×1, 4 reps every 2min x 5 sets- build from two weeks ago
B. 100 russian kbs for time 16kg/24kg
C1. Weighted L Side Bridge 30sec x 3 sets, 30sec
C2. Weighted R Side Bridge 30sec x 3 ses, 30sec
C3. L arm Kb bottoms up carry 100ft x 3 sets, 30sec
C4. R arm Kb bottoms up carry 100ft x 3 sets, 1:30min
https://www.youtube.com/watch?v=bltpHdvHaEY
D. IT Band Partner Smash 120sec/side
E. Kb Quad Smash 120sec/side