Justin

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Row or Assault Bike 100 Cals Wallball x 60 (20/14lbs to 10/9′ target) Muscle Up x 15

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m Partner B – Deadhang 30 seconds + FLR on Floor Partner C – Bottom of Goblet Squat -Rotate stations when the Rowing/Running partner has complete the distance. Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse

Warm Up Jumprope/Row/Bike 3 minutes Then 2 Rounds of: T Push Up x 10 3pt PVC Hing x 8 Squat to Stand x 6 A. 5 Sets (Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat) x 1.1 – Rest 5-10 seconds between reps of the complex A2: Tall Box Jump x

Warm Up Run 400m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.

Warm Up Run 250m Then 2 Rounds of: SA Bottoms Up KB Carry x 50ft per Deadhang 30 seconds Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x 30-45 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 T Push Up x 10  Bird Dog x 5 per Workout of the Day A. 3 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds B.

Announcements: Today we’re trying to raise a few dollars for One Summit. The link to donate is here –> https://www.crowdrise.com/nate-for-one-summit/fundraiser/ You can learn more about One Summit here –> https://onesummit.org   Remember the Memphis Farmer’s Market is open at Central Station and Bedrock has Wafflamania in full effect.   Later this afternoon at 3pm we

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Scap Push Up x 10 Bear Crawl x 50ft Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 (work on legless and using legs) Alt Pistol x 6-10 Freestanding Handstand Hold

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: TGU x 2 per Wall Walk x 2 Burpee Broad Jump x 2 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 -Rest 2 minutes between B. 3 Sets Push Press x 4-6 – Rest 2 minutes. C. Complete the descending ladder

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: CGBP x 4 @ 21X1 – Rest 60 seconds A2: Wtd Box Step Up x 6-8 per – Rest 60 seconds B.