Friday, 9/18

Warm Up

3 Rounds 
8 Jump Squat
8 Alt T Push Up
8 Pause Hip Bridge
8 Spider Lunge w/reach

1:30 Death Stretch/side (:45 low/:45 high)
Prep
1×10 Front Squats+ 10 Strict press (bar only)
2×5 Thrusters working up

Met Con

5 Rounds for Time (22 Minute Cap) 
15 Thrusters (75/55)
30 Alt Reverse Lunges (NO Barbell)

Skill

EMOTM x 10:
Odd Minutes: :45 sec HS Hold 
Even Minutes: :45 sec Arch Hold 

Scale HS old to plank hold on extended arms w/ emphasis on hollow body