Trained like a **** Jedi! Whooo!! Now I’m ready to once again go and teach my younglings the ways of the Force. 🤙💪🙏🤘😜🤪🌈🌟⚡️🏋️‍♂️ Strength: EMOM Every 1:00 x 20:00 Power sequence: (Perform movements as fast and as fluid as possible) Deadlift -to- Clean -to- Front squat-to- Back squat MetCon 1: For time: 15:00 cap (If completed reps before time expires, start over and keep working until time’s up) 20-15-10-5 Barbell bent over rows Barbell overhead squats Barbell sumo deadlifts Barbell squat pulses MetCon 2: EMOM Every 1:00 x 20:00 Min 1: Fitboard squats for first :30 / last :30 do twists AFAP Min 2: Fitboard pelvic thrusts @ moderate tempo for first :30/last :30 do AFAP Min 3: Fitboard hip raise tilts Min 4: Fitboard twists, AFAP Cash out: 15 Hollow body rocks(Pilates bar) 20 twisting spider planks (Fitboard) 10 on each side 20 side leg lifts(Pilates bar) 10 on each side 20 Twisting wood chops with kB (Fitboard) 10 on each side 20 slam ball knee tuck to planks

Lol boy i getting old that Murph workout left me sore ( of course me doubling the vest weight might just have attributed to it all 😂) But Arms this morning Covid seems to have brought some people together , pushed others apart

Great weekend rides but time to do this work thing. Hope everyone had a safe weekend.