Thursday

Metcon (Time)
If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout!

Warm Up
2 Minutes Single Under/Double Under Practice

Then
4 Rounds of "Shindy"
5 bicep curls (empty bar)
10 push Ups
15 Air Squats

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Strength:
12 Minute Alternating EMOM
Minute 1: 5 Pull Ups + 5 toes to Bar
Minute 2: 10 Thrusters (95/63)

Alternate with the box next to you so you aren’t right next to someone on the rig at the same time.

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Workout:
21 – 15 – 9
Front Squat (95/63)
Bar Facing Burpee
2x Double Unders