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AMRAP in 20 min:Farmer Carry Speed Bump-Run Back (50%BW)(50) Alt. Rope SlamsOH Plate Carry Speed Bump -Run Back(25) Rope Slams(15) AB Wheel Rollouts or Standing TRX Rollouts

Warm-up (20) Iron Cross(20) Birddogs(20) walking lunge w/rotation(10/10) Single leg Glute Bridge(:30/30) Pidgeon Stretch(20) Cossack Stretch(30 yard )banded walks with 5 squats every 5 yards Strength Explosive: lower body 5 sets x 5 reps Seated box jump Box Squat  (5 x 5) – no bands no chains– 55-65% of 1 rep max – wide feetContinue reading “Thursday’s Workout 2/27”

Angie For Time: 100 pullups 100 pushups 100 situps 100 air squats