Penguin Waddle to be HAD.

Penguin Waddle to be had.

Warm-up

400m run
Duck walk gym length x 2
Hip swings gym length x 1
Couch stretch

A.) Weightlifting

Front Squat (3 sets x 7 reps @ heaviest possible)

B.)Metcon for time

20-15-10-15-20
Thruster  (75/55)
Box Jump Over  (24/20")

 

Still making small additions here and there but we've been killing it. Our second fundamentals class is 2 classes deep and doing awesome. Our family is growing legitimately by the DAY... so sick