Thu Oct 9

Train/Move
Every 5 Mins x 4 Sets:
20 Box Jumps
20 Russian Twists
20 Wallball Shots
20/16 Calorie Row
Hold Plank until 4 Mins

Warm-up
10 Minutes Rolling Out
10 Minutes Stretching
THEN, 3 Sets:
12/9 Cal Bike
24 Mountain Climbers
12 Box Step-ups

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Stimulus
Train/Move: Get through the work quickly but with a focus on intended range of motion. Once you complete the row, hold a front plank until the 4 minute mark before resting until the 5 minute mark

Thursday Weightlifting
Snatch Pull + Hang Snatch + Snatch + Slow Overhead Squat @ 53-53-55-55%

9 Minute EMOM: 1 Snatch @ 76-76-76-79-79-79-81-81-81%