Top Floor

Mar 8th, 2021

Category: Uncategorized

Top Floor

Lizzy

Warm-up
EMOM 6*

  1. Bulgarian Split Squat L
  2. Bulgarian Split Squat R
  3. Plank Ups**

*At the top of every minute complete 2 Burpee Step Ups or Box Jumps, in the remaining time complete AMRAP
**feet on box where able

Mobility
Quad Smash
Softball behind the knees – seated or kneeling
Greatest Stretch on the Box

Strength
E2MOM12
Elevator Front Squat
2 Reps

WOD 
For Time
50 Thrusters 115|75*

*EMOM – 4 Burpee Box Jumps

The workout starts with 4 Burpee Box Jumps

Level 2 – 95|65
Level 1 – 75|45

ADV- 135|95, 30|24 Inch box

Extra Work
EMOM14*
Odd – Bike 15|12 Cals
Even – 12 Burpees

*Scale Cals and reps as necessary to be able to complete all 14 minutes.  Shoot for 10-15s rest for the first few intervals.