Wod

[brca005]

1 mile walk with Chuck

EMOM
Box thruster x10R
Box thruster x10L
Rack squat x10R
Rack squat x10L
KB swings x20
KB deads x20
Pull ups x15
Push ups x40
Step ups x10 each leg
KB swings x20
KB rows x10 each arm
KB deads x20
Pull ups x15
Rack carry xR
Rack carry xL

 

[LCguy]

Yesterday rest

Today after work:
Hack Squat - 3x8 RPE 8
Barbell hipthrust - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Calf Raise - 3x6
MAchine seated hip abductions - 3x20 rpe 9
Farmers carrries - 3x one minute

Cardio, stairstepper 20 minutes