Friday September 30, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

A-Skip (Down)

High Skip (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Lunge w/ Reach (Down)

Inchworm (Back-half way)

Duck Walks (rest of the way back)

10 Scapular Pushups

Mobility

Wall Hinge Stretch :30

Skill/Strength

1 mile run (or 2k row)

Last time we will do this until 2023.  Go hard.

WOD

15 kb swings

20 pushups

15 kb swings

20 pullups

15 kb swings

20 wallballs

15 kb swings

20 kb lunges (total)

15 kb swings

20 burpees

F:  light KB; reduce reps from 20 to 15, and 15 kb swings to 10; box pushups; ring rows

P1:  55/35

P2:  35/25

C:  70/45; increase reps from 20 to 25; heavy wallball