Thirsty Thursday

Warm Up/Mobility
400 M Run

2 Rounds
5 Up Down Jump
5 Snatch Pulls
5 Snatch Hi Pulls
5 Muscle Snatch
5 Overhead Squat
6 Shoulder taps (On wall or Pike Position)

Metcon (AMRAP – Rounds and Reps)
Partner Relay Style*
Amrap 20
5 Strict Handstand Push Ups
4 Bar Facing Burpees
3 Squat Snatches
*Start of each round both perform 5 Situps

2 Sets:
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-

Post Workout Mobility
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
3 Sets: @Easy Pace
:30 High Knees
:30 Mountain Climbers
1:00 Step Back Lunges
1:00 Burpees
-No Rest B/T Sets-

Metcon (Time)
2 sets:
600m at mod pace, 200m at fast pace, 1min rest,
500m at mod pace, 200m at fast pace, 1min rest,
400m at mod pace, 200m at fast pace, 1min rest,
300m at mod pace, 200m at fast pace,
-Rest 3min b/t sets-