Congratulations VES and P!

Congratulations to Vaesna and Phyroath as they embark on another newborn baby bliss-a-thon! Amara Chanteavy Chhun born yesterday 7lbs 7.4oz. We have an extra Baby Bjorn- like the one in the movie "Hangover" if you need it!

LEVEL 1

WARM UP:

3min row

• 3x10"/10" PVC Thruster
• 3x10"/10" KBS [LIGHT]
• 5 Strict pullups (Slow as possible)

SKILLS:

5min working on PVC parallette skills

STRENGTH:

Tabata Airdyne

• 20s on, 10s off
• 8 RDS

WOD:

5RDS:

• 10 cal row or 250m run
• 5 squat cleans 65/55

COOLDOWN:

• 3min row
• 3x10/leg single leg glute bridges

MOBILITY:

tspine foam roller mash and diaphragm release

LEVEL 2

WARM UP:

3min row

• 3x10"/10" PVC Thruster
• 3x10"/10" KBS [LIGHT]
• 5 Strict MU (Slow as possible)

SKILLS:

5min working on PVC parallette skills

STRENGTH:

Tabata Airdyne

• 20s on, 10s off
• 8 RDS

WOD:

7RDS:

• 10 cal row or 250m run
• 5 Bur-Clusters (barbell burpee + cluster) (135/85)

COOLDOWN:

• 3min row
• 3x10/leg single leg glute bridges

MOBILITY:

tspine foam roller mash and diaphragm release