FRIDAY NOVEMBER 13, 2020

Nov 13, 2020

1 min read

SKILL/AB/BOOTY CAMP

12 min EMOM 30 on/ 30 off (2 rounds of each)

*band walks

*horizontal scissor kicks on box (legs off edge)

*banded clamshells *banded hip extensions (see handout)

*bird dog(5 on one side, then 5 on other)

*air squat 5 sec down/5 second up

Bird dog:

OPEN WOD 13.2

10 min AMRAP

5 Shoulder to Overhead (75/115/55/95))

10 deadlifts

15 box jumps (20”)

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