10 May 22

Happy 18th BDay Alec!!!
Metcon (Time)
NFT

10 Air Squats
3 Bear Crawls (Dn & Bk)
:30 HS Hold
10 Back Squats w/ BB
10 HSPUs (Baby Pumps to 2 AbMats ONLY)
8 Back Squats (Add 1/3 of the weight you plan on wodding with)
8 HSPUs (1-2 AbMats)
5 Back Squats (2/3 of your wt on the BB)
5 HSPUs (1-3 AbMats)
3 BS (Full Weight on BB)
3 HPSUs (Full Set Up)

Clean (Clean 5@70%, 5@75%, 4@80%, 4@85%)
Metcon (AMRAP – Rounds and Reps)
AMRAP15

12 HSCs (135,95)
15 HSPUs or Ring Dips (Rx) Push Ups (Scaled)

Extra Credit
Bills Miserable Abs 1 (Bill’s Miserable Abs 1 x 3)
30 Bridge Kicks
1 Min Plank
1 Min Left Plank
1 Min Right Plank
30 Bird Dogs
15 Supermans

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