Wednesday - E3MOM

Group warm up
"Not for time" work on good form!
3 rounds of
10 dips - box or rings
10 parallette L-sit flutter kicks, L2 - hanging from the bar, L1 - laying on the ground
10 GHD hip extensions

Metcon
From 0-3 min 3 rds of
5 burpees, 7 hollow rocks, 9 squats

3-6 min 3rds of
5 k2E, 7 g2bar touches, 9 pushups

6-9 min 3rds of
5 sdhp, 7 hang squat cleans, 9 bar jump overs
*L3-95/65, L2-75/55, L1-65/35

From 9-12 min 3 rds of
5 burpees, 7 hollow rocks, 9 squats

From 12-15 min 3rds of
5 k2E, 7 g2bar touches, 9 pushups

15-18 min 3rds of
3 sdhp, 5 hang squat cleans, 7 bar jump overs
*L3-95/65, L2-75/55, L1-65/35