Warm Up
400m run or 100 Single Unders
Complete 2 rds
- 30 sec each side – Forearm to instep stretch
- 5 Inch Worms
- 10 Bird Dogs
- 5 burpees
Skill Strength
- 4 x 30 sec- Hollow Body Holds (Hold the progression position you can maintain the rounded back) – watch video of progressions – demo
- 3 x 10 (each side) Single arm bent over row – Increase weight each set
MetCon
AMRAP – 8 (8 Minutes)
- 8 – Dumbbell Thrusters (recommended 15# women / 25# men) – demo – Scale weight as needed
- 8 – Chair dips
Everyday Fitness & Movement 
My shoulders/ arms are still sore from Sunday… BUT I did it 😀 Yay determination!
Strength:
– One leg extended, held 4 x 30sec alternating legs, 2xL 2xR. I’m convinced that these will slowly but surely kill me. Ouch ouch ouch.
– Bent over dumbbell row progression: 15#, 20#, 25#
AMRAP:
7+8, RX
YAY Jillian!
6 full reps