Thursday 10.10.24

THURSDAY
Strengthnastics: EMOM 16m
1: 15s assault bike sprint
2: 2 single arm db push press + 30s OH hold + 2 push press, right arm
3: 4 v ups + 20s hollow hold + 4 v ups
4: 2 single arm db push press + 30s OH hold + 2 push press, left arm

WOD: 15m AMRAP
10 straddle plate front raise 35/25
10 turkish plate situps
10 explosive push-ups
2x down and back single arm kb front rack carry one arm 53/35 + plate farmers carry other arm 25/15, alternate sides each round
10 burpees + air squat

Modify weight as needed