Composed

Thank you everyone for continuing to stick with us through this strange time! We will keep doing our best to provide as much value for you as we possibly can. Have a great training day!

STRENGTH

Foot Elevated Hip Bridge

5 x 12

ā€œ21ā€™sā€

Three Sets

Full Version

4 x 3 Min AMRAP, 1 Min Rest Between

2 Thruster (95/65)

2 Toes to Bar

2 Box Jump Overs

Increase by 2 reps each round. After 3 minutes, rest 1 minute before beginning the next AMRAP. Start back at 2 reps each AMRAP.

Modified Version

4 x 3 Min AMRAP – 1 Min Rest Between

2 DB or KB Thruster (May sub goblet squat)

2 Sit Ups

2 Lunge with High Knee

Increase by 2 reps each round. After 3 minutes, rest 1 minute before beginning the next AMRAP. Start back at 2 reps each AMRAP.

Bodyweight Version

Six Rounds

:30 Wall Sit

:30 Low Plank With Leg Raise

:30 Skater Jump

:30 A Jump

:30 Rest

CORE

5 Min Farmers Carry. Pick your objects!