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Can’t Feel My Butt

Warm-up: 250 Row (easy) 10 Goblet Squat 15 Banded Good-mornings 10 Push-up plus 250 Row Sprint + mobility Thread the Needle Pigeon Lunge Saddle Strength: 20 minutes Even- 3 Back Squat @75% Odd 3 Weighted Pull-up Conditioning: 10 min Amrap 5 Thruster (135/95) 30 Double Under

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16.1

Doors Open at 8:30AM First Heat Goes Off At 9AM Show up early and get warm! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb.    W 65 lb.

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Just Getting Started

Warm-up: 250 Row 20 Walking Lunge 5 Strict Pull-up or ring row 15 PassThrough 10 O/H Squat 5 Broad Jump + mobility Thread the needle Puppy dog Pigeon on box Lunge Strength: Emom 12 Min 1 Power Snatch -focus on form and speed, not weight. Conditioning: 10 min Amrap 15 Kb Swing (53/35) 30 Double Unders -as a cool down, do your number of rounds in minutes of a easy row, ...

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