stay at home Saturday 4

stay at home Saturday 4

Warm-up
Warm-up
20 wind mills
10 down dogs up dogs
20 pass throughs
1 minute prisoner squat
20 runners stretches

Weightlifting
Turkish Get Up (6 sets of 3 reps on each side.)
working up to a heavy weight . superset with a 30 second handstand hold or a weighted stacked overhead 45/25 pound plate hold

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
21 air squats
15 dumb bell snatches 50/35 lbs
9 box jumps 24/20

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