Monday February 14, 2022

Warmup

:30 Plank

10/Leg RDL

5/Arm SA DB Thruster

5 Squat w/ Forward Press

5 Inchworms to pushup

Mobility

Squat to Stand x 10

Samson Stretch :20/Side

Downward Dog :20

Shin Switch x 10

Skill/Strength

Back Squat

1x3 at 60% of training max

1x3 at 67.5%

2x8 at 72.5%

1xAMRAP at 72.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

Wallballs 35/25/15

Burpees 10/20/30

25/20 cal row or bike AFTER each round

F:  reduce reps

P1/P2:  as written

C:  heavy wallball; increase reps (wallballs 40/30/20, burpees 15/25/35); add muscle ups 5/3/1 after burpees