Monday February 21, 2022

Warmup

1:30 Bike/Row

12 Mountain Climbers

10 Cossack Squats

10 Squat Jumps

6 Inchworms

3/Side Single DB Devils Press

Mobility

Front Rack Stretch on Box 1:00

Samson Stretch :20/Side

Skill/Strength

Back Squat

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1xAMRAP at 80%

Go to failure on the AMRAP set.  Record the number of reps on your AMRAP set. 

WOD

Rahoi

AMRAP 12:

12 box jumps

6 thrusters (95/65)

6 burpees over the bar

F:  dumbbell thrusters; regular burpees

P1/C:  as written

P2:  75/55

Happy President’s Day from BHCF!