Friday December 6, 2024

Warmup

1:30 bike/row

10 air squats

5 no pushup burpees

10 squat jumps

5 no pushup burpees

10 plank walk outs (walk out only 1-2 steps) https://www.youtube.com/watch?v=99DDQJJQ68c

5 no pushup burpees

10 cat/cows

5 inchworms + pushup

Mobility

:30 Downward dog

BB Warmup: with empty barbell

10 good mornings

10 RDL

10 thrusters

Skill/Strength

EMOM 10:

2 heavy deadlifts

WOD

AMRAP 15 or 8 rounds:

Wallballs

Burpees

3/6/9/12/15/18/21/24

F:  5-6 rounds; air squats instead of wallballs

P1:  as written

P2:  7 rounds

C:  DB thrusters (50/35) 2/4/6/8/10/12/14/16 instead of wallballs

Then (optional)…

100 situps (or 50 GHD situps)