Friday August 23, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side RDL

Butt kicks (down & back)

5/side split squat

High toe touch (down)

Low toe touch (back)

10/side half kneeling overhead press

Carioca (down & back)

10/way leg swings

Mobility

Wall hinge stretch :30

Skill/Strength

Bulgarian Split Squats or Lunges 3x6-8 (per leg)

Double DB or barbell on the back.  Light to moderate weight. 

WOD

4 rounds:

Laps 2/2/2/2

Deadlifts 15/12/9/6

Burpees Over the Bar 9/12/15/18

Laps 1/1/1/1

Rest 2 minutes between rounds

F:  KB SDHP 18/15/12/9; regular burpees

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175