05.07.2020

Warm Up

3 rounds
1:00 feet together hops- like you are jumping rope10 each side drop lunge to knee lift https://www.instagram.com/p/B_h5FQRFpSI/
6 each side quad crawl shoulder taps https://www.instagram.com/p/B_h5FQRFpSI/
10 sow motion power cleans with PVC


Core Burner

4 rounds
L-sit lifts on a box or bench x 10 reps
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps


WOD
"Black Coffee"
5 rounds
2:00work / 1:00 rest
pick up where you left off
5 cleans with whatever weight you have- one DB or two, barbell, bag, backpack
5 object facing burpee (or tire flips)
5 thrusters with whatever weight you have
40 feet bear crawl

*if you have a barbell start round one heavy and then take off weight each round