Thu Feb 12

10 Min AMRAP For Quality:
20 Dumbbell Plank Drag Throughs
12 Alternating Hammer Curls
12 Overhead Tricep Extensions

Cooldown:
1 Min/Side Couch Stretch
1 Min/Side Seated Hamstring Stretch
1 Min/Side T-Spine Rotation

Thursday Weightlifting
Block Snatch: 1-1-1 @ 80-83-85%
Snatch Grip Deadlift: 3-2-1 @ 103-105-107%
3 Back Squats @ 75-80-85-90%

12 Min EMOM:
1) 45s Top-end Burpees
2) 10 Plank Rows
+ Max Single Leg V-ups to 45s
3) 45s Forward-Backward Bear Crawl

4 Sets:
1 Min Single Arm Devil’s Press
15s Rest
1 Min Band Assisted Strict Pull-ups
(or Ring Rows, or Bent Over Rows)
15s Rest
1 Min V-ups
1:15 Rest