11.20

3-5 minutes of workout prep
single leg glute bridge x 10/side
TGU x 3/side
KB windmill x 5/side
Alt. v-ups or tuck ups x 10×2

then

A. Clean; 50×3, 60×3, 70×3, 80×2, 85×1, 90x1x2 – (E2MOTM for 14 minutes)
+
“E.T.K”
For time:
15 FS @ 50% of max
30 toes-to-bars
30 box jumps, 24/20-inch box
15 Thrusters – same weight as FS
30 K2E
30 double-unders
15 FS – same weight

Cool Down
wall stretch x 60 sec. per leg
doggy pose x 2 minutes
Lizard pose with rotations x 1 minute per leg + 10 rotations




Leave a Reply

Your email address will not be published. Required fields are marked *