Hanging out happy it’s friday !
Three generations training with the family!
Of course
Miss Kinsley is being the coach !
warm up 2x
- 4 Broad jump forward and into fast feet backward
- 10 glut bridges with bottom up kettlebell holds
- 10 dowel O/H squats 2 min peanut and then 10 more O/H squats
review 1 arm clean and split jerk
release
Strength
1 rm overhead squat or another 1 rm you missed!
and /or
10 rope climbs in ten minutes
WOD: 18.1
20 min AMRAP NFT
8 T2B (scaled is knee ups)
10 DB one arm clean and jerks (50/35) (35/20) do 5 a side
14/12 Row for calories